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The 12-Minute Fitness Revolution Al Sears, MD
Published by: Wellness Research & Consulting, Inc. 11903 Southern Blvd., Ste. 208 Royal Palm Beach, FL 33411 www.AlSearsMD.com Warning-Disclaimer: Dr. Al Sears wrote this book to provide information in regard to the subject matter covered. Every effort has been made to make this book as complete and accurate as possible. The purpose of this book is to educate. The author and the publisher shall have neither liability nor responsibility to any person or entity with respect to any loss, damage, or injury caused or alleged to be caused directly or indirectly by the information contained in this book. The information presented herein is in no way intended as a substitute for medical counseling or medical attention.
Copyright © 2010 by Wellness Research & Consulting, Inc. All rights reserved.
Trademark Certification for PACE® From U.S. Patent Office
Praise for PACE From World-Renowned Doctors
“Dr. Sears blows away the conventional medical wisdom – could it be that cardio training is bad for your health? Dr. Sears makes the impossible seem possible, well written and referenced. If he’s right… it changes everything.” Ronald Klatz, MD, DO Founder and President, American Academy of Anti-Aging Medicine www.worldhealth.net “Dr. Al Sears has distinguished himself as a leader in the area of Anti-Aging Medicine and recently in cell and telomere biology. Now, he boldly introduces the PACE fitness program. This challenges present day exercise theory. However, the program is backed by considerable research, and I predict it will become a standard part of a progressive Anti-Aging Protocol.” Frederic J. Vagnini, MD, FACS; Medical Director of the Heart, Diabetes and Weight Loss Centers of NY “Unlike any exercise program that’s come before it, PACE enables you to get fit and stay fit regardless of where you started. It gives your body the chance to make the changes you need to stay lean, trim and disease-free.” Dr. Lynne Kavulich Founder and Director of “American Wellness Care”
PACE: The 12-Minute Fitness Revolution
“If you exercise, you should read this book, and immediately improve the quality of your workout time. If you don’t exercise, you should read this book, and start right away on the road to a longer, healthier, more vibrant life.” Frank Shallenberger, MD, HMD, ABAAM Medical Director, The Nevada Center for Anti-Aging Medicine Author of Bursting With Energy and The Type 2 Diabetes Breakthrough “The current fad of ‘cardio’ exercise, despite some benefits, is unnatural and may result in harm. PACE is the way to go.” Khalid Mahmud, MD, FACP Innovative Directions in Health, Minneapolis, MN “Dr. Sears masterfully explains how we can flip the switches that allow access to the store of human vitality that resides within each one of us. We understood how to do this when we were young and now Dr. Sears gives us the evidence-based means to tap into our potency, strength, and stamina with intention.” Paul L. Hester, MD, MBA “Dr. Sears has done a fantastic job of not only explaining WHY this exercise approach works, but HOW to do it in simple terms that anyone can apply to their own lifestyle and condition. Get the book, and get moving!” Ted Cole, MA, DO, CTN, FAAIM, BCIM Founder, The Cole Center for Healing “PACE lives up to its name as a ‘ fitness revolution.’ Dr. Sears cuts through much of the health misinformation presented to the public as gospel. He clearly shows why long aerobic workouts are counterproductive and why low-fat, high-carb diets don’t lead to weight loss. Read it and improve your fitness level today.” Terry Grossman, MD iv www.pacerevolution.com
“In this terrific manual, Dr. Sears once again takes on the hide-bound myths of the fitness and health establishment and tells it like it is about exercise—what works and what’s a waste of time. Brilliant!” Jonny Bowden, PhD, CNS Author of The Most Effective Natural Cures on Earth and The Most Effective Ways to Live Longer “As a doctor trained in Functional Medicine, Anti-Aging Health, Certified Clinical Nutritionist, Chiropractor and former competitive bodybuilder, I find the principles outlined in Dr. Sears’ book refreshingly practical and effective, as well as scientifically sound. Not only has Dr. Sears formulated PACE from good scientific support, but also he has garnered the information from the personalpractical application of what those of us who’ve exercised regularly for over 30 years have found works!” Douglas Husbands, DC, CCN, ABAAHP www.drhusbands.com “People who have been inundated with years of ‘low fat’ diets and ‘cardio’ exercise plans will really need to be hit over the head with the reasons for change, and Dr. Sears lays those out in no uncertain terms.” Shannon Ginnan, MD Medical Director, Reveal “The research about different types of exercise was ‘new news’ to me, and I found it very interesting. I plan to incorporate these guidelines into my own yoga practice, and I have already begun sharing some of Dr. Sears’ exercise information with several clients – it just makes sense!! How wonderful to have access to a dynamic range of exercise without the expense and inconvenience of gym memberships!” Dani Hudspeth, RN, LMT, CCH, DHom
PACE: The 12-Minute Fitness Revolution
Sears’ book tells you how to overcome illness and achieve health by incorporating a simple exercise regimen. DDS Author of Kiss Your Dentist Goodbye www. Sears explains in detail the science of his PACE program and how simple it is for anyone to achieve athletic wellness and victory over degenerative aging. MD takes on a lot of exercise and medical dogma. Sears presents compelling evidence that ‘cardio’ and aerobic exercising are counter-productive to the body. More importantly.drbrownstein. I highly recommend this book to anyone who is looking to achieve their optimal health.com . PACE: The 12-Minute Fitness Revolution is a much-needed book. MD www. Dr.CleanWhiteTeeth.com vi www. In his book.“As with the first edition of PACE. MD “The accepted medical mantra is to exercise for weight loss – but Dr. Dr. What appears important is the type of exercise needed for fat burning and health.” Dave Woynarowski. comes out swinging and wins the fight for your better health. this new second edition blends the best of the ancient wisdom of our ancestors with modern scientific fact.com “Dr. Dr. Al Sears’ book. Al Sears.” David Brownstein.pacerevolution.” Ellie Phillips. Sears crumbles the cardio myth and explains a different approach to exercise.
India. MD is a board-certified medical doctor specializing in alternative and preventative medicine. A graduate from the University of South Florida’s College of Medicine. Florida. Psychiatry and Physical Medicine.Meet Dr. His cutting-edge therapies and reputation for solving some of the most difficult-to-diagnose cases attract thousands of patients from around the world to his Health & Wellness Center in Royal Palm Beach. Sears travels the globe to bring back to his patients the latest breakthroughs in natural therapies. and Jamaica have yielded important new discoveries in anti-aging and alternative medicine. Brazil. Neurology. Dr. Dr. a non-profit research organization. As the founder and director of Wellness Research Foundation. Sears scored in the 99th percentile on his MCAT and graduated with honors in Internal Medicine. One of the first doctors to be board certified in anti-aging PACE: The 12-Minute Fitness Revolution vii A . and nutritional supplementation. Recent trips to Peru. anti-aging. Sears… l Sears.
Sears has appeared on over 50 national radio programs. He is the first doctor licensed in the U. and High Speed Fat Loss in 7 Easy Steps. to administer TA-65. Doctor’s House Call.com . Professional Memberships American Medical Association (AMA) Southern Medical Association (SMA) American Academy of Anti-Aging Medicine (A4M) American College of Sports Medicine (ACSM) American College for the Advancement in Medicine (ACAM) Herb Research Foundation (HRF) Certifications Board certified in anti-aging medicine Board certified in clinical nutrition ACE certified fitness trainer viii www. Dr.medicine.pacerevolution. ABC News. and contributes articles to a host of other publishers in the field. He currently writes and publishes the monthly newsletter. CNN and ESPN.S. Health Confidential. Dr. Sears is an avid researcher. Sears is the author of seven books. Dr. including The Doctor’s Heart Cure. and daily email. arguably the most important breakthrough in anti-aging medicine today. published author and enthusiastic lecturer in the field.
.............203 Chapter 12: PACE for Life ................................................................... 105 Chapter 8: Supercharge Your PACE ................ 93 Chapter 7: Track Your PACE Fitness .............................Table of Contents Foreword By Dr..... 143 Chapter 10: Stay Lean for Life ............125 Chapter 9: Rebuild Real Strength ...... 253 Appendix B: Common PACE Questions Answered ...............................297 PACE: The 12-Minute Fitness Revolution ix ........................................... Wright...xi Introduction: PACE Reawakens Your Native Fitness ..................... 21 Chapter 3: Aerobics Put to Rest ................................ 171 Chapter 11: Pocket-Sized PACE Power .................................................... 53 Chapter 5: Join the PACE Revolution Now ............................. 37 Chapter 4: Relight Your Native Afterburner ............................................. xiii Chapter 1: Are Your Lungs Dying? ...................................... 73 Chapter 6: Unleash Native Fitness in 12 Minutes ........ Jonathan V......................................................................................................... 1 Chapter 2: Throw Away Your Jogging Shoes ...............................................................................279 Appendix D: Resources ..................................... 231 Appendix A: PACE Workbook .................................................................................................................... 255 Appendix C: Research Summaries. MD ..........................
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and reducing body fat while building muscle. and fully activate your body’s fat-burning capacity? By following a fundamental principle of good health: Copy Nature! Even better. Sears writes. running a marathon creates an inflammatory storm indistinguishable from the early symptoms of heart disease. as Dr. How can 12 minutes a day do what’s claimed by this book—rebuild your heart and lung function. As you’ll read in the book. For the vast majority of human history. PACE: The 12-Minute Fitness Revolution xi L . lowering cardiovascular risk. Scientific study backs him up. Al Sears’ PACE: The 12-Minute Fitness Revolution. cavemen (and cavewomen) didn’t go jogging. the usual human exercise pattern has been running as fast as possible for only as long as necessary to catch lunch or to avoid being lunch. Sears cites multiple scientific studies proving that short bursts of intense exercise are best for restoring more youthful lung capacity.Foreword By Dr. Wright. MD ooking for an exercise program that fits into your busy schedule and really works? You’ve found it here in Dr. Jonathan V. Even I can fit that into my schedule. for the majority of humanity’s time on Earth. multiple recent research studies are proving that copying “Nature’s exercise pattern for humans” is best for your health and mine. weight lifting was done only when there was actual work to do. Few if any individuals did repetitive daily running. Dr. What exactly is Nature’s exercise pattern for humans? Put briefly.
com Author of: Dr. The “cardio” twin ran up to 10 miles a day. Wright’s Book of Nutritional Therapy (1979) – over 1 million copies sold And 11 other books. Natural Medicine.One of my favorites is Dr. Although the twins had the same lean body mass and body fat (24.D. Why Stomach Acid is Good for You (2001) Co-author with Alan R. Gaby M.. in which one of the 18-year-old women did the PACE program. I’ll copy Nature! How about you? – Jonathan V. MD Medical Director Tahoma Clinic Renton. I know which one I’ll choose.. Wright.. The “cardio” exercise twin decreased body fat to 19. Washington www. and the other did traditional “cardio” exercise.. the “PACE” twin sprinted 50 yards as fast as she could. and repeated this six times. significantly less body fat. increased lung capacity. and actually lost 2 pounds of muscle.tahomaclinic. body fat decreased to 10% for the “PACE” twin. and in a fraction of the time.com . after 16 weeks. Optimal Wellness (2006) Co-author with Lane Lenard. rested. Ph. including most recently: Co-author with Lane Lenard Ph. while she gained 9 pounds of muscle. it’s a “no-brainer”.D. Significantly more muscle.D. Sears’ very own “identical twin study”.pacerevolution. For me.5%) at the beginning of their programs. not to mention lower cardiovascular risk.5%. Stay Young & Sexy with Bio-Identical Hormones (2010) xii www.
As a direct result of these changes. we dramatically changed almost everything about our living conditions. we are in the largest.S.Introduction Y ou and I have a big problem. Diabetes is nine times more likely than it was just 30 years ago. Their daily routines provided them with the physical challenges that kept their bodies lean and muscular. Our world has changed so much in such a short time. That’s our modern predicament. alone and. Two out of three Americans are now overweight. we are not designed for the world we live in. this problem will make us weak. In the space of a few hundred years. sick and will probably kill us. Heart disease kills over a million people each year in the U. the World Health Organization has recently announced that for the first time in history these modern “chronic diseases” have surpassed all other causes of death worldwide. PACE: The 12-Minute Fitness Revolution xiii . deadliest and most widespread disease epidemic the world has ever known. Unless we do something about it. Our ancestors evolved to thrive in the world in which they lived. we have rendered it unnatural. tired. To put it simply.
predation and infectious diseases. aerobics and weight lifting. Enduring hours of drudgery only to increase your risk of disease doesn’t make sense. And far from making us stronger and more resilient. But I’ve studied native cultures around the world. lungs and bodies to maximal exertion. In our world we don’t have any of the physical challenges that push our heart. Our ancient ancestors achieved native fitness without thought or effort. It isn’t natural and it doesn’t work. these misguided forms of exercise downsize your heart’s output. I’m not suggesting a return to this predator versus prey struggle. jogging. With strong teeth and bones and lithe bodies.Being effortlessly energetic with a naturally lean. Now don’t misunderstand this observation… ancient life was usually brutal and shortened by high infant mortality. high-performance body without doing anything conscious to accomplish this is what I call native fitness.com . Modern exercise advice has failed you.pacerevolution. As you will learn in the book. native people were energetic and robust. all of which are unnatural and ineffective. It was a natural consequence of their intense struggle to survive. They typically had anatomy and physiology traits we would envy. xiv www. It’s the state of vitality that arises when your body is perfectly matched to your environment. Our “answers” to inactivity are variations of cardiovascular exercise. And our modern exercise habits fall short to fix this problem. shrink your lungpower and encourage your body to make more fat. These so-called solutions just don’t provide what our bodies thrived on for millions of years. they actually have made us more vulnerable to disease.
Millions of years of evolution have crafted the heart that’s beating in your chest at this very moment. ancient humankind lived in a world where short. intense exertion was followed by periods of rest and recovery. This pattern of brief intensity. followed by rest. This natural rhythm produces: • • • • • • Expanded lung volume. Whether hunting prey. exertion came in short bouts followed by rest. vitality and long life. bones and organ systems are reflections of this genetic design. The body you have right now is a result of this lifestyle. The trigger that makes it happen is short bursts of exertion followed by rest and recovery. They didn’t run marathons or jump around for an hour at a time without a break.For our ancient ancestors. Your genes define the kind of movement and exertion you need to survive and stay fit. A small group of astute exercise and health professionals have come to the same conclusion: what we need to recondition our bodies and reclaim our native health is short bursts of high intensity intervals. Reserve capacity in your heart. But how? PACE: The 12-Minute Fitness Revolution xv . escaping from predators or fighting for their lives. New muscle growth and stronger bones. is hardwired in your genes. Better sexual performance. A higher metabolic rate with increased insulin sensitivity. Your muscles. And the way they work together with the challenges of your environment is the formula for strength. High-speed fat loss.
PACE is the answer and the action. more natural way of moving our bodies. PACE is a clear path that realigns your modern mind and body with the instincts and rhythms of your ancient past. not just fat loss or a stronger heart.The average person can’t go out and perform at a high intensity for any “interval. But those days are gone. This book will show you how to replace the flawed and xvi www. PACE upends current exercise trends by revealing their flaws and offering a more effective.” As you will learn. What about the people who need it most? PACE is the only system ever designed to safely and effectively recondition our average modern bodies back to optimal fitness.pacerevolution. The PACE revolution leads us back to ancient times when our bodies were perfectly matched to our environment. PACE reawakens your native fitness. PACE is a growing revolution. these interval training programs are really only adequate for highly conditioned athletes.com . You must do something. heart disease and cancer rarely existed. to a time when obesity. Our bodies are already programmed and perfectly equipped to respond to these challenges. By starting off easy then gradually and incrementally focusing on the right changes. we recreate the challenges of our ideal natural environment. The result is total health. It’s already practiced by thousands of people in dozens of countries around the world. PACE overturns years of failed ideas and exercise advice. In an ideal world you wouldn’t need to exercise. Today you must act.
Develop a powerful and disease-resistant immune system. your waist thin and your breath will be deep and focused. Your chest will be robust. Awaken the dormant. even while you rest. motivated and ready to take on any challenge.ineffective theories that have been mistakenly accepted without proof of what really works. To Your Good Health. Burn fat. Avoid heart attacks and cardiovascular disease. Join me now as we reawaken this vitality. In a matter of weeks. Your muscles will be their intended size. MD PACE: The 12-Minute Fitness Revolution xvii . Dramatically increase your energy levels. You’ll join the cutting-edge group of thousands who now feel energized. Native fitness is your birthright. It’s rightfully yours. only 12 minutes per day. no bigger or smaller. And the best news is that joining the PACE revolution takes. on average. super-fit native inside you. Al Sears. you’ll: • • • • • Build strength and reserve capacity in your heart and lungs. Join the PACE revolution and your body will soon become naturally strong and resilient.
com .pacerevolution.xviii www.
The groundbreaking Framingham Heart Study looked at data stretching back six decades and concluded your lungs tell you how long you’ll live. Kannel and Helen Hubert. That’s bad news not just for your strength and stamina but also for your ability to fight off disease. William B. Doctors involved in the Framingham Study. here’s what they said: “This pulmonary function measurement appears to be an indicator of general health and vigor and literally a measure of living PACE: The 12-Minute Fitness Revolution 1 . To put another piece of this monumental discovery in their own words. the greater your chance of dying – of all causes. And here’s the real eye-opener: The smaller your lungs. This ongoing research is particularly convincing for two reasons: it’s the longest running study in medical history and it has no involvement from the big drug companies.Chapter ONe Are Your Lungs Dying? It’s the Most Destructive Effect of Aging… I bet your doctor never told you this: As you age. both from the Boston School of Medicine concluded: your lungs are the number one predictor of death. cells in your lungs start to die off faster than you replace them. causing your lungs to shrink.
your life depends on it. You won’t hear that from your doctor and you won’t read about it in the newspaper. The Framingham examinations’ predictive powers were as accurate over the 30-year period as were more recent exams. vital capacity can predict life span. But you can do something about it.capacity… Long before a person becomes terminally ill.” Dr.” 1 That’s a remarkable equation: Your ability to breathe equals your ability to live. 1988 2 www. And. Have a look at this graph: Age Related Loss of Lung Function 100 90 80 J J Percent Remaining 70 60 50 40 30 20 10 0 30 J J J J 40 50 60 70 80 Age Maximum Breathing Capacity Adapted from “Biological Aging Measurement.pacerevolution.com . Dean Ward.
cigarette smoking. Circulation. Castelli. Circulation. the people in the study showed no sign of heart disease when their lungpower started to shrink. PACE: The 12-Minute Fitness Revolution 3 . relative weight. Seidman. disease-free life.000 percent greater chance of developing congestive heart failure. 1974. Yet 35 years later. Put PACE to work for you right now. W. researchers discovered that the risk of congestive heart failure goes up 10-fold as lungpower decreases.More Revelations From the Framingham Heart Study: Reduced Lung Function Predicts Congestive Heart Failure Following 5.209 people over 18 years. Vital Capacity and Congestive Heart Failure: The Framingham Study. Just a half hour a week could mean the difference between a heart attack and a healthy.49(6):1160-1166. But as the years went by.. heart enlargement on X-ray. blood glucose and age. those who had smaller lung capacity had up to a 1. Fercho. WP.” This study was published back in 1974. ECG-LVH. in the prestigious journal of the American Heart Association. JM. Kannel WB. Here’s a quote from the study: “Examination of the net contribution of vital capacity (a measure of lung function) to risk of congestive heart failure revealed that a low vital capacity was associated with development of congestive heart failure even after taking into account other contributing factors including blood pressure. Both a persistently low and recent fall in vital capacity [lungpower] were associated with increased risk of congestive heart failure.. pulse rate. the medical mainstream still ignores the power of the lungs to predict disease. What’s more. Don’t wait another day.
Kannel and Dr. Dr. it might be easier to understand. the American College of Chest Physicians published a 29-year follow up to an earlier study from the University of Buffalo.pacerevolution. But it’s not. In addition to confirming the link between lungpower and death. More recent studies confirm your lungs’ ability to predict lifespan and risk of disease. “It is surprising that this simple measurement has not gained more importance as a general health assessment tool. The researchers. If you’re on the high end of that scale you could lose 80 to 90 percent by the time you retire. Dr. By the time you’re 80. tested the predictive value of lungpower in both men and women after 29 years. Don’t expect much help from mainstream medicine. The Framingham Study found your lungpower drops 9 to 27 percent per decade.com . 40 percent of your lungpower is gone. In 2000. If the Framingham Study were the only one to make this point. led by Dr.” 2 4 www. Hubert announced their findings back in the early 1980s. The results were consistent… and sobering. Schunemann remarked. you lose over 60 percent – and that’s just an average. Holger J.By the time you’re 50 years old. Schunemann. they also found an increased risk of death for people with moderately impaired lungpower – not just the people who had the worst damage. Yet doctors and the media continue to overlook or ignore this critical breakthrough.
If you ask your doctor. which most people do. you’re at risk. It’s Not Too Late to Stop the Loss… Rebuild Your Lungs and Enjoy the Energy of a 30-Year Old If you do nothing. It may be accepted as “fact. they will tell you it’s impossible to maintain or increase your lung capacity. you can build healthy. As of this writing I am 53 and have the lungpower of an 18-year old. they will probably tell you lungpower is not important. A pulmonary function test is a tool every doctor should be using. You’ll find those techniques in this book. easy-to-follow steps to rebuild lost lung capacity. What’s more. Your lungpower is the primary predictor of your health and your future. robust lungs.” but your lungs are not helpless. In my own practice I monitor my patients’ lungpower and give them simple. you will quickly lose precious lungpower. But that’s not true. I’m living proof. This has been verified using independent labs with the latest maximum lungpower-testing technology. Even if you have just a moderate loss.That’s quite an understatement. I accomplished this simply by following PACE. They respond to the right challenge. And with that loss your risk of disease and early death will skyrocket. In the same way you can build real heart strength. PACE: The 12-Minute Fitness Revolution 5 .
62(12):1064-1068. stroke and atherosclerosis (hardening of the arteries). 2007. The study’s co-author. Dr.” In other words. Poulton R. The evidence is clear: the damage starts when you’re in your 20s and 30s. Measurements of lungpower and blood inflammation were taken when the study participants were 26 years old. reduced lungpower is related to inflammation. and then again when they were 32 years old. Bob Hancox said. CRP is a risk factor that leads to heart attack. Researchers found higher levels of a key marker of inflammation – C-reactive protein (CRP) – in the blood of those with smaller lungs. this is the first time it has been reported in young adults without lung disease. et al.pacerevolution. but as far as we know. And inflammation leads to heart disease and stroke.Small Lungs Boost Risk of Heart Disease – Even in Young Adults… The University of Otago in New Zealand discovered a link between reduced lungpower. inflammation and the risk of heart disease. PACE is the only program designed to build lungpower and eliminate the risk of heart attack and stroke associated with inflammation.com . 6 www. “Increased levels of inflammation markers have previously been found in older people with reduced lung function and chronic obstructive pulmonary disease (COPD). Green JM. Thorax. Hancox RJ. Systemic inflammation and lung function in young adults.
I ran a series of pulmonary function tests. PACE challenges your peak lung volume. That’s when it all began to click… If you don’t challenge your lungs’ maximum power you’ll actually give up lungpower. Short bursts of intense exertion followed by rest send a signal to your lungs to expand. right? A few months later. Much to my initial shock. I had a job at the school infirmary so I borrowed their equipment to measure as many parameters of strength that I could. Over time. I ran another series of lung capacity tests. But I could do the strength moves better than anyone on the team.I first observed and documented lungpower when I was an undergraduate in college. Whether they’re recovering smokers. When I told him that I didn’t lift weights he asked me to assist in strength training the team. arm and back strength. This would be our starting point. I do the same for my patients. making you even more vulnerable to infection and chronic disease. I’ve helped people across the board. What’s more. I always wanted to be a gymnast but I wasn’t that good in tumbling routines. your body adapts to the challenge by increasing its lung volume and power. the strain of lost lungpower speeds up the aging process. I put those with the lowest lung volumes into running programs because everyone “knew” that long distance running would make you develop more lungpower. after they had finished a long-duration cardio program. have problems like PACE: The 12-Minute Fitness Revolution 7 . The coach asked me what weight lifting routine I used to develop shoulder. their lungpower had shrunk. As part of this assessment.
But he also measured the lungpower of older men and women who used one of the techniques in my PACE program – short bursts of intense exertion followed by rest and recovery.com . or simply have a moderate loss of lung function. This graph reveals his findings: Building Younger Lungs Maximum Oxygen Uptake Kg min 60 50 40 30 20 10 0 = Elderly people practicing high-intensity intervals similar to PACE = Average people X X X X X F F F F FF A ml F F X XX X X X X X X X X X F B F 0 10 20 30 40 Age 50 60 70 80 90 100 Adapted from: von Ardenne. PACE successfully rebuilds their lungs and gives them greater energy. I have proof that even if you are in your 70s it’s still possible to regain and maintain the lung capacity of someone in their 30s.emphysema or COPD. Oxygen Multistep Therapy. the German physicist and inventor Manfred von Ardenne tested the relationship between exercise and lung function. He discovered that people who challenge their lungs with the right type of exertion could have the lungpower of someone much younger. 31 8 www. Starting in the late 1960s. p. stamina and performance power. M. Thieme. In one set of studies von Ardenne showed the average loss of lungpower over time.pacerevolution. 1990.
this pattern of exertion followed by rest flooded their bodies with oxygen. This loss over time is represented by the black line. foraging and escaping from wild animals. By the time you’re 80. intense bursts you mimic the movements of our ancient ancestors. you can do it successfully with little effort. a man in his early 50s had the lungpower of a 20-year-old (Point A). the men who exercised had younger lungs (diamonds) compared to the people who didn’t (circles). But the people who challenged their lungs had younger lungs. By keeping your routine focused on short. Another man in his early 70s maintained the power of a 30-year-old (Point B).You can see that maximal oxygen uptake starts to drop off in your 20s and falls sharply as you age. And you send waves of life-giving oxygen through every cell in your body. In one example. This improves the way your organs use oxygen. Rebuilding your lungs is not only possible. Aside from keeping them lean and muscular. you have lost almost 60 percent of your lungpower. Manfred von Ardenne discovered that your cells produce more energy when you practice short bursts of intense exertion – a capacity you build with my PACE program. Overall. keeping them younger longer. PACE: The 12-Minute Fitness Revolution 9 . Even in spite of their age. And the benefits go far beyond your lungs. This included hunting. For thousands of years our hunter-gatherer ancestors stayed fit from activities that involved intense exertion followed by rest.
800 Light Exertion 880 350 1. 144 This table shows how blood circulation increases with exertion.000 750 3 x BV 12.100 4 x BV 22. Oxygen Multistep Therapy.500 17.000 Adapted from: von Ardenne M. By not recognizing the rate of blood flow associated with different levels of exertion.com .500 9. And. The numbers are stunning. you won’t build your lungs by 10 www. Thieme.400 1.pacerevolution. When you look at “maximal exertion. p. The difference is important. Your brain gets almost twice as much blood and oxygen during maximal exertion than it does with light or medium exertion. (BV) 1.4 x BV 4.500 Maximal Exertion 1. Blood flow to your lungs and your cardiac output increase by more than 400 percent.” a capacity you achieve from your PACE routine. 1990.Have a look at this table: Your Blood Flow at Different Levels of Exertion Blood Flow (ml/min) Rest Brain Coronary Lungs Skeletal Muscle Cardiac Output 750 250 Basic Value. aerobics and cardio miss the point. Traditional exercise has failed you.500 Heavy Exertion 1. Compare that to the relatively small increases during light exertion.200 5. the kind of exertion level you achieve when you practice a medium-intensity challenge like aerobics or cardio.000 25. circulation – and therefore oxygen transport – goes through the roof.
training for endurance. you give it everything you have for a very short period of time. Your lungs are ignored. Then you rest. Modern exercise strategies leave them out completely. repeating the same body movement over and over with no break or rest? PACE: The 12-Minute Fitness Revolution 11 . Can you think of a situation when cavemen needed to run for hours on end? Or jump around. led to a “high number of inappropriate and potentially harmful actions. of course. except that your body was not designed for the kind of medium-intensity. One study of med students in the UK found they weren’t able to reliably tell the difference between normal and abnormal breathing. What could be simpler? Why Didn’t Anyone Tell You This Before? Medical students don’t learn much about breathing. In other words. No one says anything about them until disease strikes. Some would even laugh at the idea.” That sounds great. longduration activity you get when you practice cardio or aerobics. there’s no one to turn to… no one to point you in the right direction on what to do about it. You build your lungs by challenging their maximal capacity. cardio and long-distance running are all designed to give your heart more “endurance. or by jumping around for an hour while you watch a Richard Simmons workout video. And by then it’s often too late. And if you’re lucky enough to find out. This. Aerobics. yet most doctors have no clue. working up a sweat. Your lungs are your number one predictor of death.” 3 It’s a serious situation.
” Notice it’s a very narrow band. whether on land. no need and no context for continuous exertion without rest.com . never running too slow. You will very rarely see animals run for hours on end. Check out the graph on the next page. The body you have right now is a direct result of thousands of years of collective movement and evolution – refined over 100. Tidal breathing only represents a small fraction of our total lung capacity. But what is the purpose? In ancient times.Ancient man had no application. That kind of movement is not the daily norm in nature. And that’s the exact opposite of what modern “fitness gurus” tell us to do. challenged the lungpower of our ancestors. It’s called “tidal breathing. It’s the same in the animal kingdom. And that’s a critical observation. The middle section – where you see the short. Animals instinctually exert themselves in small bursts followed by rest. or in water. different forms of quick acceleration (like sprinting) were essential. never running too fast. And this kind of activity. 12 www. wavy lines – is your normal. Your heart and lungs were designed for short bursts of intense exertion followed by rest.000 generations. It was not a part of their daily routine.pacerevolution. Cardio is designed so that you plod along. Your lungs need to be challenged to their maximum capacity in order to thrive and stay healthy. Think for a moment… when was the last time you ran as fast as you could? It’s probably been a while. everyday breathing.
Here’s what we face: Our vital capacity drops quickly with age. Dr. In the article. And you almost never reach total lung capacity. published in the medical journal Thorax. you see one bigger wave. Doesn’t it make sense that if you want to preserve your lung’s vital capacity you need to challenge it? Of course. day-to-day stress makes breathing short and shallow. During the course of our busy days. Inside that bigger wave are the letters “VC. Rosalind Wright of the Harvard School of PACE: The 12-Minute Fitness Revolution 13 . Have you ever noticed that you tend to hold your breath when you’re tense or stressed out? A study from Harvard. Adding fuel to the fire.Inspiratory Capacity (IC) Vital Capacity (VC) Inspiratory Reserve Volume (IRV) Tidal Volume (TV) Functional Residual Capacity (FRC) Total Lung Capacity (TLC) Expiratory Reserve Volume (ERV) Residual Volume (RV) Residual Volume (RV) Adapted from the standard output of a spirometer. found a connection between anger and decreased lung function. our breathing stays within that narrow band of tidal breathing. Vital capacity is what shrinks as you age. And if you go to the gym or practice cardio. In the middle of that. right? But we never do.” That wider band represents your vital capacity. most of us never experience what it’s like to breathe fully. In fact. your breathing will expand – but you never challenge your vital capacity. And during the course of our lives we do nothing to change that.
pacerevolution. It’s the only effective program designed to rebuild and restore your lost lungpower.” In later chapters you will learn how some of my patients lost as much as 18 pounds in a single month. obesity accelerates the aging process and puts people at a higher risk of other chronic diseases. 1993.Public Health stated.com . 14 www. Harf A. Effects of Obesity on Respiratory Resistance. By increasing the normal loss of lungpower that comes with age. PACE not only reverses loss of lungpower. PACE is different. Lorino H.” 4 Modern life is stressful and our lungs take a beating. “hostility is associated with poorer pulmonary function and more rapid rates of decline among older men. The extra weight pushing on their chest and lungs creates a respiratory resistance that must be overcome in order to breathe. Atlan G. which in turn diminishes the lungs’ vital capacity. three times a week. You don’t notice because you don’t have anything to compare it to. And it doesn’t take more than 12 minutes a day. That means it’s a constant problem that continues over many years. Often times you don’t even realize you’re not using them to the fullest – or that you can’t. Perlemuter L. Chest. Zerah F. Loss of lungpower is common and chronic. Lorino AM. it activates your “native fat burner. Obesity Puts Some in Death Spiral Doctors discovered that obesity restricts a person’s lungpower by as much as 20 to 30 percent.103(5):1470-1476.
the amount of oxygen required to PACE: The 12-Minute Fitness Revolution 15 . Oxygen is the basic fuel your cells need to keep moving. your body can inhale enough oxygen to keep that activity going for quite a while. you need more and more oxygen to sustain that high level of activity. The concept is easy to understand: Highintensity activities need lots of oxygen fast. Of course. You will be exhausted after half a minute or so. Sprinting would be a good example. But when you stop sprinting. Conventional wisdom tells you to exercise at a moderate intensity.Supercharge Your Performance by Racking Up an Oxygen Debt The oxygen debt triggers bigger lungs and more lungpower. They call this your “aerobic zone. It happens when your body needs more oxygen than you can give it… like after a short burst of intense exertion.” But staying within this narrow band never challenges your limits. It’s one of the key features of PACE. Once you cross over from medium exertion to intense exertion. But when you’re sprinting fast. you’ll become short of breath and pant. As you approach maximal exertion. When you do a high-intensity activity – which becomes easy with PACE – you challenge those limits. the demand for oxygen is so intense you can’t go for even a minute. When you’re jogging. you can’t sprint for very long. This is your body’s way of getting oxygen back into your body as quickly as possible.
your body reacts by increasing your lung volume and boosting your heart’s output. Changes are made.keep you going will exceed the amount you’re taking in – that’s the point when you begin accumulating an oxygen debt. you can change your body’s experience with exertion. But when you give up these long. boring workouts.pacerevolution. You can train your body to make any kind of change you want. cardio and long-distance running are not the best options for your long-term health. Plateaus are broken. That’s one of the reasons why aerobics. When you achieve oxygen debt. you’ll actually start sliding backwards. First and foremost. And in response.” Think about what those words mean for a moment… an adaptive response is a change your body makes after confronting a challenge.com . No progress will be made to build back lung capacity because you are not challenging your current lung capacity. You might even think that pushing your body to that point is counter-intuitive. then keep jogging. it won’t make these changes. tight lungs and decreased cardiac output. if you don’t train your body to make changes in response to challenges. You may wonder why an oxygen debt is important. 16 www. After all. In fact. why would you want to starve your body of oxygen? The answer lies in your body’s “adaptive response. If you don’t give your body new challenges. you won’t grow or progress. your body responds. In other words. If you want small. By doing those kind of activities you actually “ask” your body to make those changes. it does. because you are “preprogrammed” to lose capacity with age.
1988. pay attention.9(11):1215-1222. Even after adjustments for other risk factors. put some focus on your breath. Instead of breathing with no thought or intention. When this happens. then shoot for an oxygen debt each time you do an exertion period with PACE. After a few minutes. Cook DG.But if you want the kind of longevity and heart attack prevention that comes with bigger lungs and a stronger heart. European Heart Journal. You will need to breathe more deeply and more quickly to sustain that level of intensity. Their findings were published in the European Heart Journal. Breathlessness.735 men. discovered those with even a moderate loss of lungpower had a more than two-fold increase in heart attack risk. Here’s an easy example: Let’s say you’re on a stationary bike and you’ve cranked up the resistance level… enough to give you a considerable challenge. your breathing will change. including smoking. in a 7.5 year follow up of 7. the increased risk was still over 200 percent. lung function and the risk of heart attack. PACE: The 12-Minute Fitness Revolution 17 . Shaper AG. Even a Moderate Drop in Lungpower Increases Your Risk of Heart Attack by Over 200 Percent Researchers at the Royal Free Hospital School of Medicine in London.
Of course. As you start to exert yourself. get into a rhythm you can follow. two. your breathing needs to be fast and full. From that regulated. Imagine your lungs filling up on both sides of your chest. And by that I mean allowing yourself to inhale and exhale 18 www. Exhale fully.When you inhale. fast out. Inhale fully. The rhythm of your breath will change. Imagine those barrels depleting – like two dried up raisins. Repeat this process quickly and steadily. breathing. be very aware of that moment.com . you have to gain control over your breath. fast in. The key is self-awareness and observation. every high-intensity exercise is short lived. In order for you to sustain a high-intensity activity. No hanging on. Get into a rhythm and be completely aware of each breath. It could be anything. Even fast walking. As your breath accelerates. do it quickly and fully. you’ll stop your activity and break into a pant. Think of your lungs as two big barrels that fill up quickly all around. It doesn’t have to be sprinting or cycling on a stationary bike. You can achieve this during any kind of high-intensity activity. two. Give in to it and let go. One. you’ll have to stop after a few minutes.pacerevolution. The panting will be faster and feel more desperate and out of control. And when you’re in the heat of the moment. pay attention to your breath. And even after focusing on an intense breathing routine. But when you do. Both in front and in back. Watch yourself. Count it off… One. Then exhale quickly and fully. Regulate your breath. No resistance.
let’s throw out another popular exercise myth… the misguided notion that jogging. Inc.: Social Issues Resource Series. “Making Old Age Measure Up. that regulated breathing will be fast and deep. Stephenson B. flexibility and stamina of your younger days. It’s one of the techniques I use to keep the lung capacity of a 20-year-old.656-664.fully in a repetitive and consistent manner. Angry breathing: a prospective study of hostility and lung function. You can do it too.” Aging. Resuscitation. 4 Kubzasky LD. you can achieve it every time. Vol.61:863-868. Hulme J. 12. Using the oxygen debt is a surefire way to regain the power. Endnotes 1 Miller. Trevisan M. 1981. Pulmonary Function is a Longterm Predictor of Mortality in the General Population. 3 Perkins GD. Thorax 2006. 2005. FL. Dorn J. Grant BJ. 2. Chest. 2000.118(3). And I’ll show you exactly how to use it. 2 Schunemann H. And if you follow these simple guidelines.. Monsieurs KG.64(1):109-113. Rebuilding your lungs is not impossible. Boca Raton. Art. When you’re pushing yourself during PACE. As you read to the end of your PACE book I will talk about the oxygen debt in more detail. PACE: The 12-Minute Fitness Revolution 19 . Birmingham assessment of breathing study (BABS). JA. Winkelstein W Jr. First. cardio and marathon running are “good” for your heart.
no matter how much I jazzercised. People keep asking me what I’m doing and I can’t say enough about PACE.com . ‘Wow. That’s right. I’ve tried it. 2 weeks! I thought maybe it was just wishful thinking on my part.. You have a waist!’ I’m in my 6th week of PACE. IN 20 www. Who would have thought it could be this simple?” Denise B. I could cry. I feel my body-fat percentage has gone down and my wind and stamina are a lot better..PACE Success Stories: “PACE is awesome! I’ve been overweight most of my adult life and nothing I’ve tried works. and the best part is. Bremen. I would recommend PACE highly to anyone. I really feel like you can max-out your aerobic workout in a short amount of time. Diets. Alpharetta. until my husband touched me and said. I’m in and out of the gym in a few minutes! I used to spend hours there! When I think of the thousands of dollars I’ve spent on their weight loss solutions that were.pacerevolution. or sweated to the oldies. you feel different.” Stephen W. Did I mention I’m a cardiac patient with a pacemaker? I feel better than I have in years. no solution. Responds to nothing! PACE gave me visible results in 2 weeks. and I’m wearing clothes I’d given up all hope of ever wearing again. in reality. My body fat is the most stubborn you’ll ever imagine. exercise programs. walked. you name it. GA “Since I have been doing PACE. I never lost weight.
patients with failed. After 30 years of working with extremely fit athletes. it doesn’t really strengthen the heart because endurance and strength are two separate things induced by opposite exercises. It doesn’t increase PACE: The 12-Minute Fitness Revolution 21 G .” You probably don’t like it. one thing is apparent: doing continuous cardio exercise is a waste of time. it raises serious concerns. who doesn’t want a healthy heart? We accept the term “cardio” (short for cardiovascular endurance training or CVE) as a synonym for heart conditioning.Chapter tWO Throw Away Your Jogging Shoes o to the book store and you’ll see magazine covers loaded with creative ways to frame the same advice: You need “cardio. Yet when you study the heart’s reaction to repeated sessions of cardio. First. Second. this type of continuous challenge simulates episodes of prolonged stress from our once-native hunter environment. It induces short-term survival strategies. But if you stay in survival mode too long it’s very destructive. diseased or injured hearts and average people in between. After all.” Go to any gym and the trainer will devote some of your workout to “cardio. but you feel like you have to go along with it. It just doesn’t build what your heart needs.
you’ve heard this advice from nearly every public agency with anything to say about health. For starters. It’s intensity. In fact. the lower their risk of heart disease. Yet for decades now. A separate Harvard study compared vigorous and light exercise. The Institutes of Medicine.9 0.85 0. the Harvard Health Professionals Study followed over 7. 22 www. The American Medical Association.8 Risk of Death High Exercise Intensity Moderate Low High intensity exercise is also safer. you only reduce your ability to handle life’s stressful circumstances – the last thing you want.1 Exercise Intensity and Risk of Death 1 0.95 0. it backs me up on an opposite point of view.pacerevolution.000 people and found that the key to exercise is NOT length or endurance. But if you look at the science. even the new food pyramid from the USDA all focus on durational exercise. for all your effort. The more intense the exertion.your heart’s ability to respond to real demands.com .
Another runner in his 20s made it to our station but had to kneel down to wait for emergency assistance. as we put an oxygen mask over his blue lips. Twenty years ago. In ancient Greece. it would solve our health problems and protect our hearts. The Harvard study clearly shows that this kind of exercise increases your risk of heart disease and death.2-mile run. As soon as he yelled. I was surprised to see a thin young man collapse to the ground just yards from our emergency aid station. He was weak.Those who performed exercise that is more vigorous had a lower risk of death than those who performed less vigorous exercise. I provided emergency care for marathon races. PACE: The 12-Minute Fitness Revolution 23 .2 Aerobics. Phidippides ran from the ancient city of Marathon to Athens to announce the victory of the Greeks over the invading Persians. dizzy and frightened – with a dangerously irregular heartbeat. And here’s why: When you exercise for long periods at a low to medium intensity. “Nike!” (Victory!). he collapsed and died.500-year history. this phenomenon has a 2. jogging and marathon running are low-intensity. If this were true. long-duration exercises. Yet we are constantly made to feel that if we could just overcome our laziness and make ourselves do enough of this boring drudgery. His heart continued to violently race. why do very “conditioned” endurance runners drop dead of heart attacks at the height of their running careers? Unfortunately. the very first marathon runner dropped dead after his historic 26. you train your heart and lungs to get smaller in order to conserve energy and increase efficiency at low intensity. As a soldier and messenger.
com . Talanian. said Jason L. it is still a fixed routine. they still saw a significant improvement. So in (Continued on the next page…) 24 www. Exercise scientists from the University of Guelph in Ontario proved interval training boosts fat burning. circulation and cardiopulmonary output. ‘Even when interval training was added on top of other exercise they were doing.” Interval training has been around for years and it’s far more effective than cardio.’ Mr.” The New York Times highlights the effectiveness of the PACE principle intensity. It doesn’t focus on the most important element of progression and it doesn’t “train” your adaptive responses. Here’s a quote from the article: “After interval training. Borderline sedentary subjects and the college athletes had similar increases in fitness and fat burning. the amount of fat burned in an hour of continuous moderate cycling increased by 36 percent. It didn’t matter how fit the subjects were before. Cardiovascular fitness – the ability of the heart and lungs to supply oxygen to working muscles – improved by 13 percent. While interval training is better than typical cardio. the lead author of the study and an exercise scientist at the University of Guelph in Ontario.pacerevolution. But PACE is NOT interval training. The clinical research used for their story was published in the Journal of Applied Physiology. aerobics or long-distance running.The New York Times Publishes Clinical Research Supporting PACE In their article “A Healthy Mix of Rest and Motion. Talanian said.
died of heart attacks at the Los Angeles Marathon. the tragedy continues. 2007 Later I came to call this pattern the “Jim Fixx Phenomenon. most people just can’t perform at high intensity intervals. May 3. one 53. the same thing happened to Jack Kelly.” after the popular fitness guru of the 1970s. interval training has the same problems and pitfalls as aerobics or cardio. He went out for his usual morning run and dropped dead of sudden heart failure. This happens because adding repeated “cardio” to our busy days and pushing for greater endurance produces the opposite result of what we need in the modern world. at the Marine PACE: The 12-Minute Fitness Revolution 25 . Fixx claimed that the secret to heart health and long life was endurance running – up until he died of a heart attack – while running. the other 60. Reference: Jaret P. Jack was the brother of actress Grace Kelly. The New York Times.(Continued from the previous page…) many ways. He was also an Olympic oarsman and a president of the US Olympic Committee. In fact. In 2006. Unfortunately. In the early 1980s. When you combine the proven benefits of “short bursts” with small step-by-step increases in the rate that you burn oxygen and other key components of PACE. Three runners in their early 40s all had fatal heart attacks during marathons in Chicago. at least 6 runners lost their lives in marathons in the US. In March. two police officers. PACE is the only complete program designed to reignite your native fitness. And on October 29th. And it’s difficult for beginners. A Healthy Mix of Rest and Motion. San Francisco and the Twin Cities. you get a winning combination.
A third runner died during the London marathon.pacerevolution. two high-profile marathon related deaths occurred in the United States. one in Chicago and one during the Olympic trials in New York. He drew the second sample immediately following. a 56-year-old man collapsed at the 17th mile marker. He drew the first sample just before the marathon. In October of 2001.6 Between 1996 and 2001.com . There was also a fatality at the Little Rock Marathon the same year. he drew three blood samples from middle-aged male runners. 26 www.5 And at the New York City Marathon two men died during the race and a third runner died a week later. Marathon running puts an unnatural stress on your heart. never to recover.3 In 2007. Arthur Siegel. These tragic deaths are not by chance.4 In 2008 a young woman collapsed and died three miles from the finish line during the Dallas White Rock Marathon. and then a third sample a day after the marathon. Science Finally “Discovers” the Risks of Marathon Running Dr. the director of internal medicine at McLean Hospital in Massachusetts and an assistant professor of medicine at Harvard University has authored more than two dozen studies on runners of the Boston Marathon. Dr. Siegel published two studies in the American Journal of Cardiology.Corps Marathon. And there’s clinical evidence to prove it.
The runners (41 men and 19 women) had normal cardiac function before the marathon. PACE: The 12-Minute Fitness Revolution 27 . They used troponin. troponin shows up in the blood. Increased Risks for Marathon Runners7 • Heart Attack • Hardening of Arteries • Lower Back Pain • Repetitive-Stress Injuries • Sudden Cardiac Death • Stress Fractures • Blood in Urine • Permanent Bone Damage In a more recent study – published in the medical journal Circulation – Dr.The results: 24 hours after the race. If the heart is traumatized. as a marker of cardiac damage. Siegel and his colleagues from Massachusetts General Hospital tested 60 runners before and after the 2004 and 2005 Boston Marathons. In addition. 60 percent of the group had elevated troponin levels. the men – none of whom had any history of heart disease – exhibited early-stage signs of cardiac damage strikingly similar to the symptoms that appear during a heart attack. Its presence is also used to determine whether heart damage was sustained during a heart attack. with no signs of troponin in their blood. most had noticeable changes in their heart rhythms. Twenty minutes after finishing. Results from Boston area hospitals reveal the risks and damaging effects experienced by dozens of marathon runners studied over the last ten years. and 40 percent had levels high enough to indicate the destruction of heart muscle cells.8 They also checked for evidence of cardiac problems in runners’ blood. Each runner had a cardiogram to look for abnormalities in heart rhythm. a protein found in cardiac muscle cells.
If it goes on for long 28 www.pacerevolution. PACE consists of short bouts of intensity followed by rest and recovery.” The impact of these studies is consistently glossed over by the media. As Dr. His studies were published in the American Heart Association’s journal Circulation. “Your body doesn’t know whether you’ve run a marathon… or been hit by a truck. PACE gives you bigger muscles. 1.msn. PACE makes long. 2008. Results were sobering. Dr. boring routines a thing of the past. your heart is under constant stress with no time to rest and recover.com/id/27460551/. Arthur Siegel’s groundbreaking research into the dangers of long-distance running. Are You Running Yourself to Death? http://www.” 9 Exactly! During long-duration exercise.msnbc. Siegel said. Total exertion is never more than 20 minutes. Updated Nov.com . The “inflammatory storm” triggered by the stress of running a marathon creates all the symptoms of heart disease.MSNBC Warns About the Dangers of Long-Distance Running: Are You Running Yourself to Death? Participating in a Marathon Can Put Severe Stress on Your Body This is the headline that reminded the world of Dr. Reference: McGrath T. “Their hearts appeared to have been stunned. a leaner body. and more energy than you know what to do with… and you bypass all the dangers of traditional exercise. But the message is clear: your body was not designed for running marathons. Siegel puts it.
is actually the leading mechanism of heart disease. It’s a natural response to damage and it starts the repair process. researchers at the University of DuisburgEssen in Germany were surprised when men who had completed at least five marathons each were given an advanced type of heart screening called a spiral CT scan. About 35 percent of the marathon runners had significant plaque buildup in their arteries. This unique exam measures coronary artery calcification. or the amount of calcium plaque buildup in the arteries. In The Doctor’s Heart Cure. Siegel concluded that running a marathon causes injury to the skeletal muscles. Published in the November 2006 issue of Circulation. But if you do this recurrently and purposely as you exercise. NOT cholesterol.” 11 In yet another study. Inflammation can be a good thing.12 New research led by Dr. Only 22 percent of non-marathon runners in the control group had the same amount of blockage. which in his own words. your heart is traumatized and your body reacts by triggering a wave of inflammation. you induce chronic inflammation of your heart and blood vessels – putting you on the fast track to heart disease.10 Dr. I showed that inflammation. “sets off a cascade of inflammation in the body.enough. Malissa J. researchers PACE: The 12-Minute Fitness Revolution 29 . That’s an increase in plaque buildup of over 50% in runners compared to non-runners. indicating they were at a higher risk for a heart attack. Wood of the Cardiac Ultrasound Laboratory at Massachusetts General Hospital added a new layer to the picture of damage sustained by marathon runners.
30 www. This type of demand could have occurred rarely. by repeating the same movement.pacerevolution.com . But what adaptive changes does this activity cause? To help answer that question. If you ask it to perform this activity repeatedly and routinely.used ultrasound and blood tests of 60 runners who finished the Boston Marathon. it will gradually change the systems involved to meet the challenge more effectively. Doctors also noticed abnormalities in how blood was pumped from the right side of the heart to the lungs. without variation. but not in the daily environment of a native society in balance with its surroundings. is unnatural. Test results showed some of the runners’ hearts had trouble refilling chambers. without rest. thousands of times over. Yet nature has designed your body to adapt to whatever environment it encounters. think of your body as an engine with the additional feature of being able to gradually redesign itself. at the same rate.13 So why are studies finding these results? Your Body Was Not Designed for Long-Duration Exercise Routinely forcing your body to perform the same continuous cardiovascular challenge. It’s an adaptive organism that has its own intelligence – it is constantly adjusting how it rebuilds itself to try and stay in balance with its surroundings. Your body is not a simple machine.
You’d waste fuel with a Ferrari sized engine going 20 miles per hour. One of the ways your body adapts is by gradually changing the capacity of your heart. at a relatively slow speed. Traditional Exercise Shrinks Your Heart’s Output So what’s wrong with increasing durational capacity through downsizing? Instead of building heart strength. it robs your heart of vital reserve capacity. And you’d waste money buying and maintaining a monster truck if you don’t carry heavy loads. To go those longer distances your body will give up maximal output while trying to keep the minimum “horsepower” required. overheat or be overwhelmed with metabolic wastes. You wouldn’t build a Formula-1 car to drive in a school zone. continuous. continuous. it will adapt to become more efficient at light.If you want this engine to repeatedly go non-stop for long distances with low resistance. blood vessels and muscles. lungs. your reserve capacity is the “pedal” that you have left on your accelerator before you hit the floorboard when you’re cruising at your typical speed. Your heart’s reserve capacity is that portion of its maximal output that you don’t use during usual activity. Long duration exercise produces some unique challenges your body must overcome. It must not run out of fuel. Forced. To reuse the car analogy. endurance exercise induces your heart and lungs to “downsize” because smaller allows you to go further… more efficiently… with less rest… and less fuel. PACE: The 12-Minute Fitness Revolution 31 . low output. long.
the blood levels and oxidation of LDL (bad) cholesterol and triglycerides increased. you won’t be bothered by a $1. Dr. This forces them to operate dangerously close to their maximal output when circumstances challenge them. A groundbreaking study of long-distance runners showed that after a workout. Your heart works on the same principle.pacerevolution. For your heart. Heart attacks don’t occur because you lack endurance. Giving up your heart’s reserve capacity to adapt to unnatural bouts of continuous prolonged duration only increases your risk of sudden cardiac death.000 in your checking account. a sudden stressful event can trigger a heart attack. 32 www. They also found that prolonged running disrupted the balance of blood thinners and thickeners.Think of it as money in the bank.500 repair you didn’t expect. But if you live paycheck to paycheck and your credit cards are maxed out. They occur when there is a sudden increase in cardiac demand that exceeds your heart’s capacity. Siegel’s research at McLean Hospital near Boston is not the only clinical evidence to reveal the dangers of durational exercise. If your heart is in good shape and you only use 40 percent of its capacity during your normal daily routine.com . So if you downsize your heart and lungs you have traded greater reserve capacity for greater efficiency. you’ll have enough reserve power to help you when you need it. But if you don’t have any reserve power. If you have $50. this is a problem you don’t need. any surprise could mean financial disaster.
In simple terms. You don’t want LDL cholesterol to oxidize. but it accomplishes this by giving up its ability PACE: The 12-Minute Fitness Revolution 33 .15 Long-Duration Exercisers Showed Signs of Heart Distress Increased LDL Cholesterol & Triglycerides Shrinking Muscle Mass Increased Oxidation of LDL Cholesterol Elevated Clotting & Inflammation Factors Loss of Bone Density and Increased Risk of Osteoporosis These changes do not reflect a heart that’s becoming stronger after exercise. And many of the subjects in this study stopped the exercise complaining of boredom. This is true for both men and women – and women had an increased risk for osteoporosis as well.14 That’s bad news. And inflammation causes LDL to oxidize and harden inside those cracks. Under normal conditions LDL cholesterol is your friend. long-distance running activates the cycle of inflammation and LDL oxidation that causes artery-hardening plaque to clog your blood vessels. But when small cracks and tears appear in the lining of your blood vessels it triggers inflammation. Exercising for long periods makes your heart adept at handling a 60-minute jog.elevating inflammatory factors and clotting levels – both signs of heart distress. not your enemy. A study published in the Journal of Clinical Endocrinology & Metabolism found that long-distance runners had reduced bone mass. CVE is bad for your bones too.
34 www.) Another study revealed the duration of exercise routines predicts the risk of heart disease in men. Even those free exercise classes at your local gym can cause problems.16 (High triglycerides dramatically increase your risk of heart disease. Researchers from the University of Missouri found that short bouts of exercise were more effective for lowering fat and triglyceride levels in the blood.pacerevolution. The real key to prevent heart disease and protect and strengthen your heart is to activate the opposite adaptive response produced by continuous cardio and increase your heart’s reserve capacity. They found that several shorter sessions of physical activity were more effective for lowering the risk of coronary heart disease. this too is little more than a myth. Bigger.com . Conventional wisdom tells us you need programs like “aerobics” to keep your heart in good shape.to rapidly provide you with big bursts when circumstances might demand. Recent clinical studies show us the benefit of avoiding longduration routines and exercising in shorter bursts.17 The dangers of long-duration exercise are not limited to marathon runners. But as you’ll see in the next chapter. faster cardiac output more immediately available on demand is what you really need.
PACE: The 12-Minute Fitness Revolution 35 . 15 Hetland ML.bostonphoenix.29(15):1903-1910. Makimattila S.276(6 pt 1): E1083-E1091. et al. 1993. The Boston Phoenix. Lee-Lewandrowski E. JAMA. Dec. 15. 2008. Dec 7. Lehmann N. Effect of Marathon Running on Inflammatory and Hemostatic Markers. Paffenparger RS Jr. 16 Short bouts of exercise reduce fat in the bloodstream [press release]. Christiansen C. Runner Collapses. Is Marathoning Too Much of a Good Thing? The New York Times. Breuckmann F. Myocardial Injury and Ventricular Dysfunction Related to Training Levels Among Nonelite Participants in the Boston Marathon. Amer Jour Card. 2000. Bergholm R. 5 McGraw D.88( 8):918-920. Januzzi JL. http://www. Exercise intensity and longevity in men. Running: the risk of coronary events: Prevalence and prognostic relevance of coronary atherosclerosis in marathon runners. Dragon Door Publications. Lipinska I. 8 Neilan TG. Oguma Y. Myocardial Injury and Ventricular Dysfunction Related to Training Levels Among Nonelite Participants in the Boston Marathon. et al. Lee-Lewandrowski E. Circulation. 2004 11 Ibid.msn. 2006. 2 Lee IM. 13 Neilan TG. 1999.273(15):1179-1184. 12 Möhlenkamp S. 2003. The Harvard Alumni Health Study. Januzzi JL. 10 Sears A.com/id/27460551/. 7 Willdorf N. et al. 2004. 14 Liu M. 2008. et al. 2006.102(9): 981-986. Aug 5.com/boston/ news_features/other_stories/multipage/documents/02229150.Endnotes 1 Lee IM. 17 Lee IM. 4 McGrath T. 3 Reynolds G. Run for Your Life?. 2001. Stec JJ. 2008. Circulation. Journal of Clinical Endocrinology & Metabolism. American College of Sports Medicine. Updated Apr 11. et al. Updated Nov. 6 Siegel A. Am J Physiol Endocrinol Metab. 2002. 1995.msnbc. Inc. Dies at White Rock Marathon. Paffenparger RS Jr. Haarbo J.77(3):770-775.114(22):2325-2333.114(22):2325-2333. 2006. Hsieh CC. Circulation. The Doctor’s Heart Cure. Relative intensity of physical activity and risk of coronary heart disease. Paffenparger RS Jr. The Dallas Morning News. Sesso HD. Physical activity and coronary heart disease risk in men: does the duration of exercise episodes predict risk? Circulation. Sesso HD.htm.107(8):1110-11166. 9 Ibid. Eur Heart J. A marathon run increases the susceptibility of LDL to oxidation in vitro and modifies plasma antioxidants. Low bone mass and high bone turnover in male long distance runners. 1. Are You Running Yourself to Death? http://www.
I feel amazing…” Bob D.. NV 36 www. I now do PACE for 20 minutes. FL “I use PACE for every workout and love my body more and more every day! I bought skinny jeans that didn’t fit and now fit beautifully. Henderson. 6 times a week along with my body-weight exercises 3 times a week. I have lost 13 lbs. I started PACE. But what’s more amazing is the fact that I am leaner than I have been in years.com . My body fat percentage went from 35% just one year ago to only 16% today. When I first started I could only do three.. And in no time I started to see results. In fact.PACE Success Stories: “My family has a history of heart disease. I then started doing body-weight exercises to go along with PACE. I am proud to say that I can now do three sets of 8 chin-ups! In addition to my exercise I have been following a low-glycemic diet. Sears’ advice. I get so many comments from friends about how small my legs are getting! Yeah! Thank you!” Sandi J. One of the exercises I did was chin-ups. I decided to be proactive and sought out Dr.pacerevolution. eating foods with an index under 45. About a year ago. Naples. So I decided I didn’t want to be part of that particular bit of history. I started out doing it 3 days a week. I sleep better and I have so much energy.
you have to work out for a long time before it will do anything. • It won’t even boost your energy. PACE: The 12-Minute Fitness Revolution 37 . But not soon enough! “Aerobics” is not the way to exercise. long duration exertion are not as natural as you might think – and will likely cause you problems. • It won’t make you lean. tired and old before your time. If you increase or decrease the exertion level much. finally that exercise trend is dying. But if you need extra power fast. you have to keep the intensity at the medium level. I’ll explain this more later.Chapter three Aerobics Put to Rest R emember Jane Fonda’s workout video or Richard Simmons jumping around in spandex? Well. • It won’t protect you from heart disease. Even worse. These repeated bouts of moderate intensity. Let’s get back to our car analogy. you’re in trouble. A small engine might be fine for long road trips. and aerobics will make you sick. Do it for long enough. it is no longer aerobic activity. aerobic training – the kind most doctors and even the federal government tout as the path to good health – can actually wreck your body. When you exercise aerobically. At this low rate.
Sometimes an emotional shock needs the support of that extra power. It’s common for people – especially elders – to suffer a heart attack after hearing terrible news about a loved one. power or capacity any challenge. But as a result. There are many activities that need extra oxygen and increased blood flow. This is the adaptive response your heart and lungs make so they can withstand longduration workouts. jumping away from an oncoming car. that turbo will get you out of trouble by giving you extra power at the moment you need it.pacerevolution. If you get hit with an unexpected expense and don’t have money in the bank you’ll wind 38 www. or enjoying a night of lovemaking.By staying in your “aerobic zone. Your cells burn through energy very quickly and need more oxygen to replenish their supply. But other events in your life require quick bursts of fresh blood and oxygen too. In your everyday life turbo power is essential. climbing stairs. Think of this extra power as the “turbo” in your car. This has the effect of shrinking your heart’s output and restricting your lungs. It’s easy to see why running requires more oxygen. You don’t need turbo power in normal traffic.” you can never give your strength. like lifting something heavy. These activities all require extra energy fast.com . you lose your reserve capacity – the ability to get extra power fast. But if you need to make a quick getaway. That’s why reserve capacity is critical. Reserve capacity means your heart and lungs have the power to get more oxygen to every cell in your body at a moment’s notice.
MBBS. And there’s plenty of evidence to support PACE style workouts. you need to kick it up a notch and do a higher intensity routine. Massachusetts. Boston. If you get hit with an unexpected demand for oxygen and you don’t have any reserve capacity you could wind up dead. the study came from the Department of Epidemiology. To do that. Skip Your Aerobics Class and Discover Your Supra-Aerobic Zone A few years ago. Harvard School of Public Health. How did we get so far off track? Back in the late 1960s. a patient of mine – EP – came to me very out of shape. high-intensity workouts reduce their risk of heart disease by 100 percent more than those who practice aerobic exercise. Kenneth Cooper published Aerobics as the “perfect” way to “train” your heart and boost your aerobic conditioning. He said his cardiologist told him to never exceed his “aerobic threshold” when he exercised. Dr. What’s more. He thought that medium intensity aerobic exercise practiced three or four times a week was all you needed for health and longevity. PACE is designed to give it back.1 Lead by researcher I-Min Lee. The real irony here is that our modern forms of exercise have taken away your reserve capacity. ScD. A recent study by Harvard researchers shows that those who do short-duration. But this theory was never really proven. Crossing the aerobic threshold means PACE: The 12-Minute Fitness Revolution 39 .up broke. medium intensity exercise does not build reserve capacity – or to refer back to your car – your turbo power.
etc. To keep the system working. To better understand what your aerobic threshold is. Then to replenish ATP. At first. In your muscles.switching from medium intensity to high intensity.” So your aerobic metabolism combines oxygen with carbs. But you don’t have a lot of ATP on hand at any given time. adenosine triphosphate (ATP) is the molecule they use for energy. Your cells have two different systems to generate ATP. Using this model. running. you have to replace the ATP you burned if you want to continue the activity you’re doing – whether it’s walking. Let’s say you’re walking down the street.com . The more you exert yourself. you can easily obtain enough oxygen to make all the ATP you need. It’s the first source of energy your muscles use. Because walking is not a strenuous activity. you could walk for hours and not run out of fuel and not feel too tired. the more ATP your body needs to make. we need to take a closer look at metabolism. After a few seconds. aerobic and anaerobic. fats and proteins to make ATP. your body kicks in its aerobic metabolism. your body will use available ATP to feed your muscle cells. But let’s say you start jogging. ATP molecules are the basic unit of cellular energy. The faster pace requires more energy. you have to breathe harder to get more 40 www. In the aerobics world that’s a cardinal sin. That means your cells will use oxygen more quickly.pacerevolution. But here’s the problem: If you never cross that threshold you never signal your body to increase lung strength and reserve capacity. Metabolism is how the cells in your body process different nutrients to obtain energy. Aerobic means “with oxygen.
oxygen into your cells.” This system converts carbs – and some fats – into energy without using oxygen. And you’ll notice that when you stop sprinting you will continue to pant heavily for oxygen. This is also known as crossing your aerobic threshold. This occurs when your muscles ask for more oxygen than your lungs can supply at that moment – like when you’re sprinting. Jogging is a typical aerobic exercise because it can be sustained with oxygen metabolism (aerobic metabolism). PACE: The 12-Minute Fitness Revolution 41 . That’s the “turbo power” that gives you extra power when you need it. Anaerobic means “without oxygen. Understanding when the anaerobic system kicks in is critical. you are training your high-energy output system. That’s the point at which your anaerobic energy system kicks in. Panting means that you’ve created an oxygen debt. At the same time. This will sustain you in a sprint for a while. your heart starts to beat faster in order to get the oxygen to muscle cells more quickly. you can sustain that high output with oxygen – but not for much longer. You can get a very high-energy output from this system but not for very long. After that five or ten second burst you can’t produce ATP with oxygen fast enough. Pretty soon your muscle cells are depleted. But what happens when you ask your body for more? Let’s say you start sprinting. When you’re using your anaerobic system. For the first five or ten seconds.
Combining all the elements of PACE gives you the complete strategy for native fitness.com . 2003. I call it your “feel good factor. The mental and emotional benefits of high-intensity training are just a taste of better things to come. Mo. Recently. 2003) — COLUMBIA. PACE reduces anxiety and supports a healthy feeling of optimism. Moreover. Adapted from materials provided by University of Missouri-Columbia. These results surprised researchers… but my patients who practice PACE tell me endless stories about the mental and emotional benefits of PACE. – Cardiovascular disease is the leading cause of death in the United States.” But remember… the evidence supporting high-intensity training is just one piece of the puzzle.High-Intensity Exercise Best Way to Reduce Anxiety. This has a direct impact on the way you think and feel. For the past three decades experts have vacillated in their recommendations concerning the amount and intensity of exercise required to alleviate stress and anxiety.pacerevolution. However. the researchers found that high-intensity exercise especially benefits women. Jul 15. Reference: Science Daily. 42 www. University of Missouri Study Finds ScienceDaily (July 15. most experts have agreed that a moderate to low amount of regular exercise can ease personal tension and stress. Here’s why: the high-intensity portion of my PACE program ramps up your levels of human growth hormone (HGH) and helps restore optimum brain chemistry. a new study by researchers at the University of Missouri-Columbia shows that a relatively high-intensity exercise is superior in reducing stress and anxiety that may lead to heart disease. The amount of stress and anxiety a person experiences is a major factor in cardiovascular disease.
I call it supra-aerobics. Aerobic energy production is simply limited in how much energy it can produce per unit of time. So the term anaerobic exercise really makes no sense. One does not replace the other. trainers and fitness “gurus” have been telling us to never cross that aerobic threshold – because they believed in the myth of aerobics. Like in the above description. But let’s take this a step further… And this is a big misunderstanding I want to set straight: aerobic and anaerobic can only be used to describe metabolism. you are successfully building up reserve capacity in your heart. your body will start its anaerobic metabolism. If you exceed that rate. Therefore. but you are still breathing – still using oxygen. For all these years. In fact. I have a better term. there’s no such thing as anaerobic exercise. doctors. When you’re sprinting. expanding your lung volume. But now you will add more energy from your anaerobic energy system. You PACE: The 12-Minute Fitness Revolution 43 . triggering the production of growth hormone and melting away fat. It’s possible for your cells to make energy without oxygen – but it’s impossible for you to exercise without using oxygen. you will continue to produce the maximum energy you are capable of with aerobic metabolism. When you’ve exceeded your aerobic limit and are exercising more intensely than aerobics.When this happens. Aerobic and Anaerobic Don’t Apply to Exercise This is where modern exercise science has steered us in the wrong direction. when your anaerobic system kicks in. your aerobic system is still functioning.
Men. you’ll lose your broad shoulders and deep voice.are exerting yourself at a higher than aerobic level but you are still using your aerobic energy systems as well. strong muscles. youthful features. 3 to 4 times a week • Easy to stick with 44 www.com . attractive figure • Low rate of injury • Raises your energy levels • Takes 12 to 20 minutes.pacerevolution. Women. you’ll lose breast tissue and your curvy figure • High rate of injury • Lowers your overall energy levels • Takes 60 to 90 minutes. powerful lungs. you’re going to restore native health benefits remarkably fast: A bulletproof heart. A study published in the Archives of Internal Medicine showed that men and women who exercised with supra-aerobic methods had: 2 • • • • Lower blood pressure Lower triglycerides (blood fat) Higher HDL (good cholesterol) Less body fat Let’s take a closer look at how aerobics and supra-aerobics stack up… Aerobics • Teaches your body to burn muscle mass • Diminishes your lung capacity • Reduces your secondary sexual features. By shedding this aerobics dogma and training yourself to find your supra-aerobic zone. 5 times a week • Hard to stick with Supra-Aerobics • Teaches your body to burn fat and build muscle • Increases your lung capacity • Enhances secondary sexual features – builds a desirable. no excess fat and a long life.
at times. This teaches your body to store more energy in the muscles – not as fat – so it’s available for quick bursts of energy. As my insightful colleague. exerted ourselves with extreme intensity and purpose. PACE: The 12-Minute Fitness Revolution 45 . Dr Phil Goscienski put it in his Health Secrets of the Stone Age: “Most modern humans do not exercise as if their lives depended on it – but they do… If we don’t push our heart and lungs toward their limits they will have little reserve. All animals are either predator or prey. back in prehistory. infection or injury. however grisly those last seconds must have been. In the case of the human animal. We still have the genetic make-up to respond to the challenge – and we need to. even in the elderly. your body burns the energy stored in muscle tissue. incapable of meeting the demands of stress. instead of energy stored as fat.” 3 With short bursts of intense exercise. Instead of death that came in seconds.” “Thousands of generations ago (we) may have become another creature’s meal… Now … (we) are just as surely killed by diseases that were almost nonexistent. our dying takes years.Your Ancient Ancestors Used Their “Supra-Aerobic Zone” Until recent times – and until “experts” told us not to – we have always. we were both.
Later in the article. the author of the study. Moderately healthy men and women could cut their workouts from two hours a day.Leading British Newspaper Reveals: Six Minutes of Exercise a Week “Is As Good As Six Hours” Just six minutes of intense exercise a week does as much to improve a person’s fitness as a regimen of six hours. To be effective – especially over time – applying rest. Professor Martin Gibala.pacerevolution. according to a study. said: “The whole excuse that ‘I don’t have enough time to exercise’ is directly challenged by these findings. The Telegraph. fat is easily burned and your performance ability skyrockets. Gibala added: “We thought there would be benefits but we did not expect them to be this obvious. Canada and highlights one of the PACE principles: short bursts of intensity. recovery and progressive changes are critical. three times a week.com . Six Minutes of Exercise a Week is as Good as Six Hours. Dr. Reference: Zimonjic P. Blood sugar is used more efficiently.” This is no surprise… short bouts of high-intensity exertion trigger adaptive changes in your body. It shows how effective short intense exercise can be. to just two minutes a day and still achieve the same results. Jun 5. These are the missing pieces most researchers overlook. This has the potential to change the way we think about keeping fit. claim medical researchers. 2005 46 www.” This article shares the findings of a leading research team at McMaster University in Ontario. The two-minute workout requires cycling furiously on a stationary bike in four 30-second bursts. But intensity is only one part of PACE.
To the contrary. But this theory never jived with the real world experience of the benefits of exceeding your aerobic threshold (which would build lots of the dreaded lactic acid). In other words. The idea that you had to avoid lactic acid helped spur the aerobics craze that reached its peak in the 1980s.” We were told to exercise aerobically and not cross the dreaded lactic threshold. You’ve probably heard of it. George Brooks from the University of California at Berkeley recently found that lactic acid is taken up and burned for energy by your mitochondria – the energy factories in your muscle cells. At the center of the breakthrough is lactic acid. Lactic acid starts to build in the muscles when your anaerobic system kicks in. it’s long gone before you get sore. build reserve capacity in your heart and melt away your fat stores. Conventional wisdom said you had to avoid lactic acid because the build-up in your muscles caused the pain. Dr. It turns out lactic acid is not your enemy. A short. it’s fuel for your muscles.Aerobics Myth BUSTED! Lactic Acid Is Not Your Enemy… It’s Fuel Finally.4 What’s more. especially if you’ve ever had a coach or a trainer. PACE: The 12-Minute Fitness Revolution 47 . it cannot create the after workout soreness because it is rapidly removed as you burn it for fuel. supra-aerobic workout is exactly what your body needs to increase your lungpower. intense. one of the last “old theories” of aerobic training is crumbling under the weight of new evidence. fatigue and soreness you feel after “overdoing it.
This will cause you to pant and continue to breathe hard even after you’ve stopped the exertion until you replace the oxygen you’re lacking. it restores an element of your native environment. You have reached your supra-aerobic zone. the key feature is this: Create an “oxygen debt” as I described earlier. And you only need 12 minutes to achieve the desired effect. By making small changes in the same direction. Here’s another example: let’s say you pedal as fast as you can on a bike for 15 seconds. They had to run or fight – fast and hard. More recently. Supra-aerobic exercise is high output.pacerevolution. To move your workout into the anaerobic range. your workouts can produce remarkable results. Our ancestors lived in a world where their food fought back. The difference between the oxygen you need and the oxygen you get is your oxygen debt. Predators attacked without notice. Simply exercise at a pace you can’t sustain for more than a short period. I began using most of this program 25 years ago. 48 www. Why is this important? For one thing. These short bursts of high-output activity fine tuned our ancient ancestors and kept them fit. but short in duration. you continue to pant.com . I added progressivity to increase the benefits. This is the kind of high-output challenge you can’t sustain for very long.Remember… aerobic exercise is low to medium output held for an extended period. Ask your lungs for more oxygen than they can provide. This is very different from doing an aerobic workout for 45 minutes. When you stop. This is the basis for your PACE program. We still have the same physiology yet have lost that kind of challenge.
Oguma Y. May 16. 2nd ed. Relationships of heart disease risk factors to exercise quantity and intensity. Lactic Acid is Not Muscle’s Foe. Relative intensity of physical activity and risk of cardiovascular disease. PACE: The 12-Minute Fitness Revolution 49 .. it’s also a poor tool for getting lean… Endnotes 1 Lee IM. It’s Fuel. 2 Williams P. Oceanside. CA:Better Life Publishers. 3 Groscienski P. The New York Times. Health Secrets of the Stone Age. Paffenbarger RS Jr. 4 Kolata G.In a matter of weeks. Arch Intern Med. Circulation 2003.107 (8): 1110-1116. Sesso HD. 2006. you can: • Build functional new muscle • Reverse heart disease • Build energy reserves available on demand • Strengthen your immune system • Reverse many of the changes of aging But hasn’t modern exercise science proven that cardio and aerobics are the best way to get rid of body fat? Actually. 2005.158(3):237-245. 1998.
Sears’ office on January 29. 50 www. Today.com . Sears because the only reason we stopped to take a break was because my husband’s toes were too cold. My husband is in his late 70s and I am in my middle 60s.PATIENT STORY Joel and Carolyn Senter – Cincinnati. I just wanted to tell you that we are drawing on that reserve that Dr. shoveling. BUT. Today I ‘stepped off’ the area of our driveway and it is almost 1000 square feet. which ranged from 3/4 inch to almost 2 inches. there we were chopping. We have had ice and snow. We still have plenty more to chop and shovel since we have about 1˝ or more of ice and about 4˝ of snow on top. Ohio From an email sent to Dr. Both would be considered senior citizens. lots of both. Sears talks about. and thanking Dr. Sears says and taking his nutrients for about 3 years. So. On top of the ice was about 4 to 5 inches of snow. my husband and I thought that we should try to start to dig out. we’ve been doing PACE and eating the way Dr. but that reserve is there because we have been doing what he says.pacerevolution. 2009: “You have probably heard on the news about the weather up here in the north. It was covered in ice.
Tomorrow. we came in. Please thank him for us.Later. we’re off to chop and shovel some more. had dinner and marveled at how we didn’t hurt or ache or even feel unusually tired.” Carolyn Senter PACE: The 12-Minute Fitness Revolution 51 . took hot showers.
New Canaan. I feel the same way as I felt after 2 hours of exercising… pleasantly tired. BUT my weight never changed and I did not see any improvement. I have been doing it for about 2 months now and I ABSOLUTELY LOVE IT.. NV 52 www. I love to sing and after my first day with PACE. At one point I was even gaining weight.. Las Vegas. Now I can sing in the shower. CT “I am 6΄ 4˝.com . I could sing with more power while holding a longer note. I started PACE only recently. taking a shower. I thought that there is something wrong with my health. Now I have more time for myself. sweating like a pig and having tension in my muscles that gives me this sense that I did something for my body.PACE Success Stories: “I used to spend approximately 1. but I have been unable to shed unwanted fat pounds even though I would do 1 hour on the elliptical. I love it mostly because it has shortened my workout by 45-50 minutes while making me feel better. I love it.5-2 hours a day in the gym 5-6 times a week. grabbing some lunch and out of the door to work. One more thing. slowly enjoy my lunch and I still have time left before I head to work. I was just exhausted. treadmill or swim sprints. With PACE I now do 15 minutes on either the elliptical. 260 lbs. instead of running home from the gym.” Marina T.pacerevolution. In the end.” Frank M.
I tell everyone I train to never do cardio. John Defendis. To do that effectively you must intensify and be progressive with workouts. As a good example. like many others in his field. For starters. Many of the very leanest people in this sport (some of the leanest people on the planet in fact) insist that part of their success was because they never do cardio. USA and world-class bodybuilder. John says. told me he. “The key is not to do cardio.Chapter FOur Relight Your Native Afterburner Burn More Fat by Avoiding Your Fat-Burning Zone M any in the exercise industry will tell you “cardio” and aerobics are essential for you to burn fat and get lean. In his own words. “never does cardio. consider the experience of body builders. The idea is to increase your lean muscle. They tell you to get into your “fat burning zone. feels that avoiding cardio is the only way to keep your muscle and stay lean.” PACE: The 12-Minute Fitness Revolution 53 . because you’ll lose muscle.” He.” and stay there for as long as possible. former Mr. Yet there are several problems with this exercise theory.
it can burn carbohydrates like glycogen or it can get energy from breaking down protein. but when someone 280 pounds with the incredibly low body fat of 4% reports that he got that lean while avoiding cardio. And. Many factors could account for this observation. Marathon runners on the other hand often have sunken chests and too much belly fat. muscular bodies.com . Sprinters like Olympic gold medalist Carl Lewis – who use workouts similar to PACE – have lean. To answer that let’s look at a simple model of our metabolism. Conventional wisdom asks us. science gives bodybuilders more reasons to avoid cardio. Your body can select from several fuel sources. that’s what the fitness gurus tell you.I don’t recommend body building. But again. It can burn fat. A study published in the Journal of Applied Physiology shows the muscles of long-distance runners actually shrink. native farmers? Hunters spend less energy in shorter bursts but have nearly universally lower body fat than farmers who spend hours of durational exertion in the fields all day. When the muscle biopsies of 7 marathon runners were analyzed. 54 www.1 Compare sprinters to marathon runners. How about native hunters vs. “Don’t you have to exercise for at least 15 or 20 minutes before you get into your fat burning zone?” After all.pacerevolution. researchers found their muscle fiber size had decreased and atrophied. the association of shorter exertion with lower body fat raises a valid point. it raises an interesting question about the necessity of cardio training to achieve low body fat percentages.
your body switches to carbs stored in muscle tissue. But your supplies of ATP are limited. this makes sense. From the chart. When you look at the lifestyle of our ancient ancestors. Look at the table below. this means your PACE routines are very short – never consisting of more than 15 to 20 minutes of total exertion. Low intensity activity – like walking long distances – was natural for hunter-gatherers. This lasts for 15 to 20 minutes before you switch to fat. Sports & Exercise Nutrition. Katch F. Katch V. you see that at low intensity activity your body derives most of its energy from carbohydrates and only 15% from fat. As you’ll see. New York. your body uses something called ATP – the most readily available source of energy.1999. PACE: The 12-Minute Fitness Revolution 55 . After 2 to 3 minutes.When you exercise for different lengths of time or different intensity levels you change the amount of energy you get from each of these three sources. For the first couple of minutes. NY: Lippincott Williams & Wilkins. But your body makes fuel choices based on your activity level as well. What Does Your Body Use for Fuel? Activity Level Resting Low Intensity Moderate Intensity High Intensity Protein 1 to 5 % 5 to 8 % 2 to 5 % 2% Carbs 35 % 70% 40% 95 % Fat 60 % 15 % 55 % 3% Adapted from: McArdle W.
What adaptive response do you induce by burning fat as your principle fuel? Your body builds more fat to better prepare itself for mediumintensity activity. “Walking is exercise for the soul. Although this seems logical.pacerevolution.Even today. it turns out to be the wrong advice for getting lean. These numbers inspired people to exercise at moderate intensity because that’s how you burn the most fat.” But when you step up your activity level to moderate. remember the analogy of your body as an engine but with the added feature of changing itself to better meet recurrent demands. Here’s another way to look at it: Imagine for a moment you’re a bricklayer. long walks are effective exercise. Every morning you kneel down in your backyard and lay brick for two hours. Notice that if you increase your activity to high intensity you dramatically reduce your dependency on fat and derive nearly all your energy from carbs. And.com . you increase the percentage of the energy burned from fat to 55% of the total. 56 www. To help explain. as Henry David Thoreau once said. One by one you stack them up with a layer of mortar in between.
I love being in and out of the gym in such a short time. Being a helpful neighbor he wants you to have all the materials you need to practice your bricklaying. In doing so. medium-intensity exercise.What do you need to continue this hobby long term? A lot of bricks! Now imagine your neighbor takes notice and delivers a new load of bricks to your house every morning. Australia This is the process your body goes through when you practice long-duration. Your body will fight you in the effort and you can only do it by sacrificing lean tissue like muscle and internal organs. it sacrifices muscle and preserves fat. “I have lost 17 pounds over 9 months. Like the good neighbor who delivers a new load of bricks every morning.. You need fat to burn when you exercise at medium intensity for long periods. Sydney. Your body replenishes your fat each time you eat and becomes efficient at building and preserving fat necessary for long aerobic sessions in preparation for the next endurance workout. your body delivers a new layer of fat to provide you with the materials you need for long-duration exercise. I have not changed my diet – I’ve used PACE. This trains your body to make more fat for the next time you exercise. PACE: The 12-Minute Fitness Revolution 57 . So don’t bother trying to use this strategy to lose body fat. Are You Telling Your Body to Make More Fat? Burning fat during exercise tells your body it needed the fat.” David A.
cardio accelerates some very negative effects of aging. boost destructive cortisol levels. organ mass and strength. And another point: If you persist with this unnatural exertion through middle age and beyond. why not just rest? Notice from the table that your body burns a higher percentage of fat (60%) while resting. nearly everyone stops doing cardio. And eventually. It doesn’t just shrink your lungs. Others find they have to stop cardio because this unnatural activity has caused degeneration of their joints. Durational exercise tells your body to build fat. England tested growth hormone levels in sprinters and 58 www. That’s how your body adapts to this kind of activity. It’s an endless cycle. in my patients I’ve seen it lower testosterone and growth hormone.And if the sole purpose of your exercise was to maximize energy derived from fat. you’ll put on even more fat very rapidly. But short-duration exercise – like PACE – actually increases levels of growth hormone. if you stop your cardio routine. Think about it… you burn fat at a higher percentage of calories burned by watching TV than you do running on a treadmill! The fitness gurus who preach cardio because of the percentage of calories derived from fat seem to overlook this fact. This is common as your body gets into the routine of making the extra fat. Then. Most stop because they can’t continue to devote the time because it takes so long. bone.com . Researchers from Loughborough University in Leicestershire. and rob you of muscle.pacerevolution. Many just get bored.
The way you exercise affects your metabolism for several days. which are stored in muscle – not fat. is more important than what you burned during your exercise. This is known as your “after burn. The important changes begin after you stop exercising.endurance athletes. It means all you have to do during your exercise is stimulate the adaptive response you need – like reducing your need for fat or building reserve capacity in your heart. PACE: The 12-Minute Fitness Revolution 59 . On average. Burn Up to 9 Times MORE Fat by Exercising LESS Short bursts of exercise tell your body that storing energy as fat is inefficient. since you never exercise long enough to use the fat during each session. This is good news. the sprinters had 3 times as much growth hormone as the endurance runners. take a look at this: Researchers in Quebec’s Laval University divided exercisers into two groups: long duration and repeated short duration. Then you start to use slow-burn fat after your workout – while you replenish the carbs. the exercise period. Your body will continue making the important changes afterwards – while you rest.” And it. Instead you burn carbohydrates.2 The biggest point they missed is this: The most important changes from exercise occur after. over the long run.3 They had the long duration group cycle 45 minutes without interruption. Carbohydrates stored in muscle are high-energy output fuels while fat is a low energy output fuel. To illustrate just how powerful the effects of this afterburn are. The short duration group cycled in multiple short bursts of 15 to 90 seconds with rests in between. not during. Exercising for short intense bursts will use these high output carbs during exercise.
However. low libido. exertion in brief bursts will produce other benefits to your metabolic health that may surprise you. And.The long duration group burned twice as many calories. In fact.com . 60 www. • Promote quicker cardiac adjustments to changes in demand.pacerevolution. sexual dysfunction. you’ll be able to get these benefits with much less of your time – no need to spend hours at the gym.5 • Make you lose weight in less time by burning much more fat after you stop exercising.4 • Provide a great anti-aging benefit by raising your testosterone. In addition. even I must admit to being surprised by the power of short bursts to burn fat and make people lean when cardio hadn’t. so you would assume they would burn more fat. It will: • Improve your maximal cardiac output. the interval group showed the most fat loss.) • Improve your cholesterol profile. when the researchers recorded their body composition measurements. • Achieve “higher peak stroke volumes during overload. (People in a study of exercise bursts showed a decrease in total cholesterol and an increase in “good” cholesterol). The short bursts stimulated a greater afterburn. the interval group lost 9 times more fat than the endurance group for every calorie burned! You may be thinking – doesn’t this defy the laws of physics? Not really. accumulation of fat.” (Your peak stroke volume is the greatest amount of blood your heart can pump per beat when maximally challenged. which fights against memory loss. In my practice. and loss of strength and bone. when you realize that exercise continues to affect your metabolism after you stop.
(Continued on the next page…) PACE: The 12-Minute Fitness Revolution 61 .PACE: A Cure for Modern Times Short Bursts of Exercise Proven More Effective Than Aerobics for Treating Metabolic Syndrome Metabolic syndrome is a collection of symptoms that lead to chronic diseases like cancer. After just 16 weeks. In a new study published by the American Heart Association researchers discovered high-intensity exercise was hands down the best way to treat metabolic syndrome. It left aerobics in the dust. Almost 25 percent of adults and 12 percent of children have metabolic syndrome. PACE may be a cure for modern times. It’s a common condition and rates are rising every year. This cluster of symptoms include: • High blood pressure • High blood sugar • Abnormal cholesterol levels • High insulin • Excessive fat around the belly Metabolic syndrome is one of the leading indicators of future disease. diabetes and heart disease. almost 50 percent of the people practicing PACE-style movement were declared free of metabolic syndrome.
” Just look at the results. “high-intensity exercise is superior to moderate-intensity training in reversing the risk factors of the metabolic syndrome. Reference: Tjonna AE. Circulation 2008. Turn Up Your Body’s “Fountain of Youth” Hormone New research has uncovered startling changes that take place in your body within hours of starting PACE. Originally published online Jul 7. • Boosted levels of NO (flexibility of blood vessels and sexual performance) while aerobic training showed no gains. burn fat. Aerobic Interval Training Versus Continuous Moderate Intensity Exercise as a Treatment for the Metabolic Syndrome: A Pilot Study. PACE-style training: • Improved VO2max (a measure of lung function and use of oxygen) twice as much as aerobic training. • Showed a “significant improvement” in fasting blood sugar compared to aerobic training. (I’ve seen these same results in my own patients. Lee SJ. 2008.pacerevolution. It’s been shown to build muscle.118:346-354. and reverse the negative effects of aging.) Here are just a few of the added benefits: • Raise Your Levels of Human Growth Hormone (HGH): HGH is your body’s “anti-aging” hormone. 62 www. raise your “good” cholesterol. Rognmo O. et al. improve bone density. • Reduced oxidized LDL (bad cholesterol) by 17% while aerobic training showed no reduction.com .(Continued from the previous page…) According to the study. • Pumped up HDL (good cholesterol) by 25% while aerobic training showed no improvement.
Within just a few months of PACE. After intense bursts of exercise. as these fibers are more oxygen efficient. you’ll be able to pump more blood and deliver more oxygen to your muscles – raising your energy levels like never before. Moderate aerobic workouts tend to ignore these larger fibers. replenish energy and bring your body back to its “normal” state. PACE draws upon larger muscle fibers.Blood levels of HGH rise dramatically during and immediately after PACE-type exercise. you stop making progress and hit a “plateau. Greater Fitness in Less Time: After a few weeks of a “cardio” routine. (Critical for mobility and independence as you get older. This process takes anywhere from a few hours up to a whole day – meaning you’ll burn calories long after your workout is over.) • Burn More Calories: PACE turbo-charges your metabolism. your body needs to burn extra calories to repair muscles. leaving them weak and shrunken. • Bigger. By exercising these larger muscle fibers. • Tap the Strength of Large Muscle Fibers: Regular aerobic exercise uses smaller muscle fibers. which generate more power but get tired more easily. you get stronger muscles that can handle heavy-duty demands.” PACE helps you break through those dead spots and keeps you moving forward. (Traditional aerobic exercise has no effect on HGH. PACE: The 12-Minute Fitness Revolution 63 .) • More Strength. Stronger Heart: The PACE program gives your heart a boost you’ll never get from traditional aerobic exercise.
• Stores glycogen. Cyprus Shorter episodes will help you keep your muscle. energy and can easily control my weight. Your muscle mass is interconnected to your metabolism in the following ways: • Fights fatigue.” George P. • Helps you to perform daily activities necessary for an independent quality lifestyle. I emphasized that muscles do more than facilitate movement.pacerevolution. then break those 20 minutes into smaller “mini-intervals” as you get into better shape. This never-ending need for muscle continues throughout your 64 www. • Increases your metabolic rate.. you will use shorter and shorter episodes of gradually increasing intensity. When I taught anatomy and physiology classes at Barry University. As your conditioning increases. which provides energy for the body.com . For instance you may begin with 20 minutes every other day. • Strengthens your immune system to decrease disease risk.. have more endurance. “I need considerably less time to exercise and I feel fit. sagging skin and bone fractures. illness. Burn MORE Fat While Saving You Precious Time One thing you must do differently from previous standard exercise routines is to decrease the length of time for each exercise interval..Because PACE demands more oxygen. reducing fat gain. your heart adapts by increasing both its heart rate and stroke volume (the amount of blood your heart can pump in one beat). This increased pumping power makes your heart stronger – and last longer. • Helps maintain a proper glucose balance. Laranca.
as further proof of PACE results. healthier life. he lowered his body fat to 30% and in 18 months. In just 12 weeks. 70s and beyond. he had 50% body fat and took 11 drugs for his physical problems. Mike also lost 66 pounds from February 2002 to April 2003. he threw away the prescriptions for the 11 drugs he was taking. PACE helps you build new muscle and it puts your body into fat burning mode – automatically! Mike Started PACE and Lost 97 Pounds of Fat… Mike gave me permission to share his statistics and progress with you.life. People with greater muscle mass benefit from proficient mental functioning. When Mike first visited me.4% 33 193 6 8 14 28 10% 22 195 02-05-03 226 04-29-03 217 PACE: The 12-Minute Fitness Revolution 65 . As you can see from the chart below. especially as you reach your 60s. What’s more. fewer chronic illnesses and a longer. Date Weight 02-08-02 283 04-22-02 263 Skin Fold Chest Abdomen Thigh TOTAL % Body Fat Pounds of Fat Lean Body Mass 48 60 50 158 42% 119 164 30 42 30 102 31% 82 181 10 12 20 42 14. Mike achieved a body fat score of 10%.
Sears’ Twin Study My Wellness Research Foundation put PACE to the test in a clinical study of two identical twins. When they arrived for their initial assessment.After PACE Proof of PACE in Action: Dr. or muscle. the “PACE” twin 66 www. both twins ran one mile each. (Body composition measures the amount of body fat and lean body mass.pacerevolution.) At the start of the study.Before PACE Mike .Mike .com . both twins – age 18 – had almost identical body composition measurements. three times a week. Over the course of 16 weeks.
she gained 9 pounds of pure muscle.5% body fat all the way down to 10% for a total fat loss of 18 pounds. What’s more.5% body fat but went down to only 19. but instead of gaining valuable muscle. Each set had a 50-yard exertion interval followed by a recovery period of 30 seconds. The cardio twin was jogging 10 miles straight with no breaks. She also started at 24. By the end of the study. but not as much. The “cardio” twin progressively increased her distance to match a traditional cardio routine. Not bad. the PACE twin was sprinting 6 exercise sets. The cardio twin lost fat.progressively decreased her distance to fit the PACE program. The results? The PACE twin went from 24.5% body fat for a total fat loss of 8 pounds. Here’s a look at their stats: BODY FAT LOSS Trad. the cardio twin actually lost 2 pounds of muscle. Cardio PACE Body Fat Loss LBS 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 Pounds Trad. Cardio PACE 1 2 Time Period 3 4 Time Period PACE: The 12-Minute Fitness Revolution 67 .
Endnotes 1 Trappe S. As you’ll see later. some of my patients have experienced even more profound results.com . 2006. 1994. And she did it while exercising for one quarter as long. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism.43(7): 814-818. 68 www.Lean Body Mass Change in Lean Body Mass (lbs) 10 8 6 4 2 0 -2 4 8 12 16 PACE Cardio Time in Weeks Note that the PACE twin gained 9 pounds of muscle during the study period while the cardio twin lost muscle. 101:721-727. Eur J Appl Physiol 1984. 3 Tremblay A. Harber M.pacerevolution. Radomski MW.52(3):255-257. J Appl Physiol. Effect of Anaerobic and Aerobic Exercise of Equal Duration and Work Expenditure on Plasma Growth Hormone Levels. But even more striking – the PACE twin lost more than twice as much body fat than the cardio twin. And that’s just the beginning. et al. Goode RC. Simoneau JA. 2 Vanhelder WP. Bouchard C. All using the same easy-to-follow principles you’re learning right now. Single muscle fiber adaptations with marathon training.
Häkkinen K. J Appl Physiol. Med Sci Sports Exerc. cardiovascular risk and psychological health. older men. 2002. Newton RU. 5 Kraemer WJ. Nevill A. Accumulating brief walking for fitness. Biddle S.4 Murphy M. Hardman A. 1999:87(3) 982-992. PACE: The 12-Minute Fitness Revolution 69 . Neville C. Effects of heavy-resistance training on hormonal response patterns in younger vs. 34(9): 1468-1474.
A freedom that comes with insulin no longer poisoning my body and taking away years from my life. The first thing we discussed was a new type of eating. Sears is one of having my life back. He provided me with a Glycemic Index for most types of food. One that is full of energy and with no highs or lows. I no longer take insulin injections. I had blood tests done so he would have a baseline of where I was at that time. He instructed me not to eat anything on the list over 35. The comparison to when I had my first visit with Dr. Sears.com . we discussed exercise and what I was doing at the time. I have been able to finally lose the weight I have so desperately wanted for several 70 www. He instructed me on how to start and build on the PACE Program to help all aspects of my health. TX From a letter sent to Dr. Sears’ office: “I saw Dr. My resting heart rate is 45 to 50 when I get up in the morning and my blood pressure continues to be at a normal level. It has now been 9 months and my weight is between 210 and 215 pounds.pacerevolution. Prior to my visit to Dr. I am no longer a prisoner of poison that was depriving me of life. Sears in December of 2007 wanting help with losing weight. and I take only two prescriptions now. My weight at the time was 250 lbs.PATIENT STORY Name: Byron Black Age: 67 Diagnosis: Obesity and Diabetes Home Town: Burleson. He then told me about his PACE Program. I was on a number of different types of medications and I was taking four injections of insulin a day. Second.
She supported me during the years of diabetes and has supported me in this new phase of my life. healthier person who is not dying before her eyes. They say they have their Dad back like he was when he was younger. They remark on the added energy. She sees a happier. PACE: The 12-Minute Fitness Revolution 71 . and the ability to enjoy life free from insulin.” Byron Black Before After losing 40 lbs.years. My family has noticed a change in me. My wife notices the changes each day. Each day I have felt better and that has made it easy to stay with the diet.
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or strain. I hope you will now allow PACE to liberate the native fitness within you. stress. PACE simply leads you back to your own native fitness. It’s the PACE: The 12-Minute Fitness Revolution 73 . Even if you don’t read any further. A Throw Off Decades of Misleading Exercise Advice… PACE Puts You on the Fast Track to Lasting Fitness PACE is a complete and natural approach to fitness. high-performance body. Instead of forcing you into an artificial fixed routine.Chapter FIVe Join the PACE Revolution Now fter seeing the flawed conventional exercise theories exposed to logic and science. Your native fitness comes with the feeling of being effortlessly energetic with a naturally lean. And it’s growing… Thousands of people from around the world practice PACE. you’ll have in hand all you need to start PACE without difficulty. PACE is indeed a revolution. you’ll have all the basic building blocks to get you started and keep you going. And by the end of this chapter. This chapter is completely self-contained.
strong hearts and robust lungs. fat. evolved and adapted along these lines. Hillsborough. Today we spend most of our time indoors. used and challenged.pacerevolution. And there’s the rub. Challenge our maximal capacity or face living weak. Challenging your maximum capacity requires the intensity of your exertion to “flirt. Our ancestors were physically challenged in ways that promoted lean muscle. our bodies still need to be pushed in the same ways.com “Fantastic results – stronger. of muscle. The body you have today is a result of this long-running.” at least a little. gained 8 lbs. Genetically you are still identical to those ancestral hunters. Over millions of years our human bodies developed. tired. continuous fine-tuning. And they faced these challenges everyday. swim. with your current capacity… 74 www. But our environment has markedly changed. We don’t get this from our current environment but the requirements remain. Gone are the days when we had to forage. CA . lost 1/2 inch in waist.” Jerry N. more cardiovascular fitness. hunt for our food or run away from predators to save our hides. climb. and in balance with. Because we were built by that ancestral environment to match that ancestral environment. your native environment. Our physiological limits need to be explored.state of vitality that arises when your body is matched with. In ancient times native fitness was a given. A “strenuous” day might mean lifting a box or carrying groceries. crippled and diseased.. I love PACE. and not working out for hours on repetitive exercises. It happened without effort.
not bored and exhausted. You can use any physical activity that gets you breathing harder and increases your heart rate. This is the most important element of the solution. PACE = Progressively Accelerating Cardiopulmonary Exertion® Here’s a quick overview of what PACE means: The last two words in the acronym PACE are cardiopulmonary exertion. You’ll feel energized afterwards. It never feels like a burden. Now let’s look at the two principles that make PACE unique and so remarkably flexible and effective. Just the opposite of what you may have experienced with aerobics and cardio. Then the next exertion period will feel easier because of your bigger lungs and stronger heart – so you PACE at just a little higher rate without really feeling an increase in perceived effort. of how to build back your native fitness: You only have to challenge your cardiopulmonary capacity a little bit at a time and your body responds with added heart. With this phrase I simply mean to give your heart and lungs a bit of a stimulus to do more – to provide more oxygen. PACE is enjoyable. Exercise can dramatically change your body over time only when PACE: The 12-Minute Fitness Revolution 75 . lung and skeletal muscle capacity while you rest. Progressivity: Repeated Changes in the Same Direction By progressive I mean repeated changes in the same direction.but your capacity will change quickly when you challenge it… so your experience of intensity changes over time.
You will find a simple way in this chapter. As you get more familiar with making progressive changes to your routine. When you start PACE. As you train your body to respond faster each time you exercise. Acceleration: Training Your Body to Adapt Faster to Demands As you train your adaptive response. You have to do a little more of one component each time you do it. There are many ways to do this.com . To have progressivity you have to change your routine over time. you will give it new demands a little faster as your body gets used to it. your physical condition improves faster as well. These progressive changes will allow your body to continue to make adaptive responses. can have a monumental cumulative effect. Each time you do PACE strive to do something new. Doing the same routine over and over – especially with cardio and weight training – will lead to some minor gains at first but then your progress will stall. or a little more or somehow differently. it will take several minutes to get your heart rate and breathing up. This is the principle of acceleration. During your workout you will progressively increase the intensity of your challenge.pacerevolution. they will become intuitive. This will train your body to respond more quickly – and adapt more quickly – to the demands you make on it. Like interest on a bank account these little adaptive changes and little new challenges.” Your body needs a new challenge in order to adapt and grow. today and years into the future. It’s the usual reason for the fitness “plateau. This is perfectly okay to still benefit 76 www.you change what you are doing over time.
In fact.” With PACE you can start anywhere. you’ll reach your target heart rate more quickly and your breathing will get deeper and more efficient sooner when challenged. This Founder. you’re out of shape it takes medicine and practical fitness theory.when you are out of shape. with practice. I usually decrease total time because patients become quicker at both gearing up and recovering. encouraging and training the speed of the response time of your heart. But as you a medical doctor who also knows his adapt. But as you progress. track or shortens. So you train your physiology to have higher levels of fuel. is acceleration. These two features of the accelerating nature of PACE. FITCAMPS too. blood vessels and metabolic machinery. have the added advantage that you don’t need to increase the time you spend with PACE as you become more fit. Your Greta Blackburn breathing returns to norEditor. PACE Gives You the Space and Freedom to Be an Individual Don’t worry if you’re not in “peak condition. You will be stimulating. or de-conditioned. This also has the priceless benefit of making you feel more energetic. M. your recovery time way around a workout room. Fitness Magazine mal more quickly. Your heart rate swimming pool?” comes down faster. a long time to recover Where else can one get the insights of from exertion. When perfect marriage of modern science. oxygen and energy for you more immediately available on demand. lungs. Whether you’re an amateur athlete or a PACE: The 12-Minute Fitness Revolution 77 . The same applies dur“The gift of this book is that it is the ing your recovery.
The results will come in a matter of weeks – sometimes in a matter of days. weights. You can even do PACE in your living room – and get exactly the same benefit as you would in a state-of-the-art athletic facility. And your first workout will take just minutes. you can start PACE right away. Or the grassy hill at your local park. But you don’t need a gym. You can do it anywhere. You won’t struggle with the obstacles you may have faced with other fitness programs. When you reach this level of exertion you will stop and recover. and creating lifelong health and power from your very first workout. Of course. Getting Started: Your First PACE Workout Your first PACE workout will be a single period of exertion followed by recovery. or special machines. Your backyard will do just fine. Or a box or a flight of stairs or even a chair. You won’t have to dedicate months or years of effort without anything to show for it. 78 www. Then you will gradually increase your level of intensity until you are panting and breathing heavily. with nothing more than a few spare minutes and a bit of space. You’ll begin at a level that’s comfortable for you. Your heart and lungs will respond immediately. You will start at a speed and level of intensity that feels comfortable to you.com . That’s it. PACE is flexible. You’ll start building muscle. any time.stay-at-home mom. either. You can do PACE using any kind of machine or exercise you like.pacerevolution. you can use your local gym to do your PACE program. shedding fat.
You should feel a little PACE: The 12-Minute Fitness Revolution 79 . You start off easy. a bicycle. run. To get started. It will be easier to control your speed and is a safe place to start. but not so high that your legs become fully extended. etc. If you are out of shape or not sure how you will react when you exert yourself then you might consider walking. and you stop and rest. For now. you can walk. these are the basics. you reach a level of maximum exertion.During your first workout you will make a few observations: • How long does it take before you start breathing heavily? • How long does it take for your breath to recover after you stop? • What was your approximate heart rate during exertion? This is the foundation of PACE. Start by adjusting the seat and getting comfortable. As you progress you will have the freedom to improvise and make changes to your routine. let’s say you’re using a stationary bike. you gradually increase the intensity. a rowing machine. The seat should be high enough to give you some leverage and pedaling power. swim or choose an “instrument. But for now. Set the resistance level to a low setting. an elliptical.” An instrument is simply an exercise device like a treadmill.
start thinking about perceived exertion. Rheumatic Heart Disease • Blood Relative Died From Heart Attack Before Age 60 • Asthma. This is how tired you feel.pacerevolution. This is not a scientific measurement and will be different for everyone. Emphysema. Heart Murmur. These are extremes at either end of the scale. For now. Pedal for another minute and turn up the resistance 80 www. As you continue. Some of my patients feel a high level of exertion after walking for 60 seconds. it’s important to start out light and increase your effort over time.com . turn up the intensity. But it’s an important observation.tension but should be able to pedal freely and easily. Tachycardia. Start pedaling. Others can sprint for 50 yards and not even break a sweat. After a few minutes of pedaling at low resistance. Especially if any of the following factors apply to you: Risk Factors • Over 50 Years Old • No Medical Checkup Within Two Years • 25+ Pounds Overweight • High Blood Pressure • Heart Attack. Make note of the time. Fibrillation. Abnormal EKG. simply make note of how you feel. Chest Pain After Exercise • Taking Heart Medication • Angina. Rapid Heart Palpitations. Use caution and always check with your doctor before starting this or any exercise program. or Another Lung Condition Note: When beginning an exercise program.
do it slowly. CO PACE: The 12-Minute Fitness Revolution 81 .again. Your body is trying to get as much oxygen as quickly as it can.. You’ll start to sweat. My strength and endurance have increased. That’s why your breathing quickens and deepens. You’ll start to pant. Colorado Springs. Your face will feel flush. If you have more experience. Make note of the time. Your breathing will be uncontrollably heavy. There’s no right or wrong answer. Keep pedaling. At this stage you’ve created an oxygen debt.” Martin H. If you’re feeling out of shape. When you’re in this state you won’t be able to speak clearly. As you keep pedaling. your level of perceived exertion will increase. It’s your baseline. I feel better. I have better lung capacity. But here’s the idea: Progressively increase the intensity over time. you can jump into a more intense level earlier on. How quickly you turn up the resistance is up to you. This occurs when you ask your lungs for more oxygen than they can give you in that moment. How do you know when you’ve reached this point? Simply stated. Keep turning up the intensity until you’ve reached your limit. “PACE has indeed helped me. stronger. Now rest. This is your exertion time. your starting point. Your breathing will be too deep and demanding. Your breathing will get faster and deeper. you’ll run out of steam. How long did it take you to get winded? One minute? Ten minutes? It doesn’t really matter. Stop pedaling. I’ve lost half off my excess waist measurement and I look better.
It might take you 4 minutes… it might take you 20 minutes.com . you are simply observing and taking notes. You want to see how long it takes you to “get back to normal” after you finish.” Now take your pulse again. Now multiply by ten. Again. if you find your pulse and count 14 beats in six seconds your heart rate is 140. 82 www. Make note of the time.pacerevolution. That’s your first PACE session. How do you know when you’re back to normal? It’s about perceived recovery. (14 x 10 = 140) Now relax. For example. The easiest place to find your pulse is on your neck. It’s when you feel like you’ve “caught your breath. This is your recovery time. you: • Chose your instrument and started at a comfortable. It’s when you feel rested.Now reach up and take your pulse. Look at your watch and count your pulse for six seconds. lowintensity level. Write it down. Let’s review. That’s your heart rate. During your first exertion period followed by recovery. Feel around the area of your wind pipe. When you’re winded and breathing heavily you’ll feel a robust and vigorous pulse. This is not a scientific measurement.
try running up a hill or get into the gym and try using stair master. • Stopped and rested. Now that you have the hang of it. There are many different ways to do PACE. If you feel like taking it slow. This will help you practice PACE on a regular basis. But your PACE will always follow this basic structure: You alternate between exertion and recovery. You can use any instrument you like. while making progressive changes. but change some element of the workout to make it different. Do each one for 4 to 6 weeks before trying the next. • Created an oxygen debt while breathing heavily. • Made note of your heart rate and exertion and recovery times. let’s give your PACE program a little more structure. to the park or stay in the comfort of your own home. Again. it’s your choice. After you finish the third. go back and do the first. Even better. If you’re ready to experiment. Each one has a different feel. You can take these workouts to the gym. start by walking. PACE: The 12-Minute Fitness Revolution 83 . you can cycle between these three workouts for as long as you like. Below you have three basic examples of PACE. You only need to use its principles.• Progressively increased the intensity. • Continued until you felt a high level of exertion.
Dover. Basic PACE Workout 1 Warm-Up 2 min Set 1 4 min Set 3 2 min X min 1 min X min 3 min Set 4 Recovery Done Set 2 X min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Total exertion time: 10 minutes. let’s have a look at the 3 basic PACE workouts. Once you’re ready. “I finished reading PACE recently. For now. but you can stay with the basic program for as long as you need.Ideally. This chapter gives you the basics of PACE.com . you will practice PACE three times a week. I can feel it in the back of my thighs this evening! I’m excited about this!” Richard N. I recommend three times a week. even if you only do a single set. MA As with everything in life. I did my first 10-minute program this morning using Hindu squat for exertion and an exaggerated walk for recovery. PACE workouts are never wasted. You will make some gains from doing PACE once a week – or even once a month.pacerevolution. But to get the body you really want… to maximize your true potential.. But even if you can only manage one you’ll be ahead of the game. You’ll find everything you need in the following chapters. consistency counts. The benefits start rolling in. you can take PACE to the next level. 84 www.
you can apply any instrument or setting. swimming. jumping rope. Your 4th set is only 1 minute but your intensity level should be high. Any machine you like. Take as long as you need. Your first exertion period is 4 minutes but your intensity level will be low.This workout features a descending pattern of exertion time as you progress through each set. start your next set. But as soon as you catch your breath. For example. You want to give this last set everything you have. your first exertion period is 4 minutes. As you begin each set you will increase the intensity. Your second is 3 minutes. Instead of using a descending pattern with increasing intensity. Like all three of these basic PACE programs. Basic PACE Workout 2 Warm-Up 2 min Set 1 2 min Set 3 2 min Set 5 2 min X min 2 min X min 2 min Set 6 Recovery Done X min 2 min Set 4 Recovery X min Set 2 X min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Exertion Recovery Exertion Total exertion time: 12 minutes. or do them in the gym. running. The recovery time is intentionally left open. You can do them indoors or out. You can do them walking. PACE: The 12-Minute Fitness Revolution 85 . etc.
This PACE program is the opposite of the first program. But start with a medium to medium-high intensity right from the start. By the time you get to sets 5 and 6 you will really have to push yourself to finish. high-intensity exertion period and move on to longer exertion periods. This pattern is useful if you’re outside running or going up a hill. so if you have to slow down a bit that’s okay. 15 seconds. You won’t be able to increase the intensity as much with this routine. But you can use instruments in the gym as well. You may fight fatigue. Instead of starting with longer exertion periods and steadily decreasing. Getting through 6 sets will challenge you all on its own. Basic PACE Workout 3 Warm-Up 2 min Set 1 45 sec Set 3 2 min X min 4 min X min 90 sec Set 4 Recovery X min Set 2 X min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Total exertion time: 8 minutes.com .this workout gives you 6 sets of 2 minutes each. As you increase the exertion time of each set you’ll slightly 86 www. As you progress your performance will improve. Slightly increase the intensity with each set.pacerevolution. you’ll start with a short.
You’ll notice your heart rate will climb higher and reach its target faster. • Add more resistance to each exertion period. Apply the element of progressivity. When you need to add something new to your routine here are a few ideas: • Increase the pace of each exertion period. When you get to your last set. The idea here is getting started. • Add one more set to your routine. Push to the end. You’ll notice there’s a lot of flexibility in these workouts. They’re designed to give enough structure to practice regularly but enough freedom to give you room to grow. your cardiac output and your recovery time will improve. PACE: The 12-Minute Fitness Revolution 87 . As you progress. • Change your instrument. You can alternate between these three workouts for as long as you like. But get creative. I’ll give you more tips for tracking your progress in later chapters. don’t let the intensity drop. You may think this is easier… but this is just as challenging if not more so. And your recovery time will shorten. You’ll learn a lot from Terri… her story starts at the end of this chapter. Don’t forget to keep track of your progress. Make note of your heart rate and your recovery rate.decrease the intensity. I want to share a story with you. Change it up. First. These are milestones you don’t want to miss. Keep it up.
Scottsdale. PACE is a “can do” activity regardless of how out of shape you are… or how discouraged or disabled you might feel.com . AZ 88 www. That may be the biggest stumbling block to staying fit. cardio or interval training. And just as common to have an injury or health problem that makes you feel like exercise is impossible. Unlike aerobics.” Danna G. mental or emotional – or a combination of all three. “I love [PACE]! I have lost considerable body fat and couldn’t be happier! To think I could lose belly fat exercising 20 minutes was a dream that is now MY reality! I couldn’t be more pleased.pacerevolution.. PACE lets you start anywhere – and make small.PACE Gets Results FAST – Even If You’re Out of Shape or Think You Can’t Exercise Many times my patients tell me they want to exercise and feel better… they just can’t get around the roadblocks that get in the way. PACE is the antidote. And you see results quickly. These blocks can be physical. Even more typical is the frustration that comes from not seeing results. progressive changes that get you in shape regardless of where you started. It’s very common to feel afraid or intimidated by physical exertion.
” Even daily chores drained her energy. swimming. high-carb diets. When she enrolled in the PACE program we did a round of blood work and measured her body composition. colon cleansing. In terms of exercise.PATIENT STORY Case Study: Terri Lyttle Age: 56 Source: Ongoing research through Dr. During her first visit she ran down a list of routines and diets she had tried: pilates classes. Because Terri agreed to a long-term study. gym memberships. I trained him here at my clinic in PACE: The 12-Minute Fitness Revolution 89 . When Terri went to her local mall the extra walking would trigger lower back pain and leave her fatigued. low-carb diets. cabbage soup diets… all with no results. When she went to the beach. When she got out of the car or off the couch she would strain and hold her breath as she rallied to get up. Sears’ clinic and Wellness Research Foundation When Terri first came to my office she weighed 250 pounds and told me she felt like she was “dragging her feet all the time. Coach Scott was one of the first fitness trainers to finish my PACE certification program. Terri said she had tried everything. cycling. fast walking. coach Scott Wood. weight-loss supplements. And each time she tried something and it didn’t work out for her. she quit. she would feel exhausted just from carrying her beach chair a quarter mile from the parking lot to the shoreline. I brought in one of my PACE-certified trainers. Her journey was typical of so many: a lot of starts and stops with nothing to show for it.
sprint and workout with weights. It’s true. It wasn’t intimidating. The program we designed for Terri is a great example of how you can start from nothing and completely change your level of fitness in a way that is non-threatening and easy to follow. then stopping to rest. “It wasn’t scary. Terri went from walking for 45 seconds to “powerwalking” up steep hills. Terri made remarkable progress: Body Fat (lbs) 130 120 110 100 90 80 70 60 50 40 09 20 6/ /2 10 009 /2 21 9/ 009 /2 18 8/ 009 /2 14 7/ 009 /2 11 6/ 009 /2 15 5/ 009 /2 16 4/ 009 /2 17 3/ 009 /2 18 2/ 009 /2 16 1/ 90 www. It shocks most people but Terri started doing PACE by walking for 45 seconds. In her words. He works with my patients and answers questions on my online PACE forum.pacerevolution.com .South Florida. Within the space of just a few weeks. Today she can run.” Starting with a very humble and easy workout we slowly made progressive changes to each of Terri’s workouts. then repeat. All she did was walk for a few seconds and rest for a few seconds. That was the level she felt comfortable with. As you can see.
Lean Body Mass (lbs) 140 138 136 134 132 130 128 126 124 122 120 09 20 6/ /2 10 009 /2 21 9/ 009 /2 18 8/ 009 /2 14 7/ 009 /2 11 6/ 009 /2 15 5/ 009 /2 16 4/ 009 /2 17 3/ 009 /2 18 2/ 009 2 6/ 1 1/ HDL (mg/dL) 58 56 54 52 50 48 46 44 42 40 Baseline 3-months 6-months 290 270 250 230 210 190 170 150 Triglycerides (mg/dL) Baseline 3-months 6-months Over the course of nine months. Terri: • • • • Lost 66 pounds of fat Built 14 pounds of new muscle Raised HDL (good cholesterol) by over 30% Lowered Triglycerides (blood fat) by over 35% PACE is proving effective across the board. from fat loss to PACE: The 12-Minute Fitness Revolution 91 .
lighter In Terri’s own words. “ just so doable…” 92 www.cardiovascular health and beyond. Before she started PACE she would always take the elevator. Before 66 lbs. Terri’s lungpower is on the rise. too.com .pacerevolution. she describes PACE as. Now she bounds up the 25 steps three or four times a day without thinking about it. Terri’s office is on the second floor. Lowering triglycerides is especially helpful for Terri as triglycerides are more of a risk factor for cardiovascular disease in women than in men.
Interval training techniques are used by professionals around the world to enhance their training programs and their track records. Most Olympic gold medalists and professional athletes regardless of their sport use interval training because it works. But that’s where the similarities end. They know better. But that’s one of the problems with interval training: you need to be in great shape before you can use it effectively. They seldom practice aerobics. Interval training – sometimes referred to as high-intensity interval training (HIIT) – shares a common feature of PACE. Both use short bursts of exertion followed by rest and recovery. PACE: The 12-Minute Fitness Revolution 93 . “Isn’t PACE just a form of interval training?” I don’t blame them for making the comparison.Chapter SIx Unleash Native Fitness in 12 Minutes W hen I introduce PACE to a new patient I occasionally hear the comment. PACE is not interval training. And they don’t run marathons unless that is their sport. Interval training can produce great results.
It has a progressive element that helps you achieve a competent level of fitness regardless of where you started. 94 www. but they do the same thing over and over. high-intensity workouts. Interval training was originally designed for elite athletes who could train at a very high level. After all. The supporters of interval training may disagree. There are hundreds of clinical studies showing the effectiveness of short. But everyone I talk to who uses interval training falls into the same trap: They don’t change their workout.com .) PACE allows you to start from any level of conditioning. Keep in mind that interval training tends to be a fixed routine – just like aerobics and cardio.Carl Lewis is a good example. you can do PACE. He endorses interval training and says. For the non-athlete you must be in excellent physical condition before you can even attempt the routines. I’ll share some of them with you in this chapter. Remember Terri from the last chapter? She started out walking for just 45 seconds. That’s a far cry from the heavy demands of interval training. He’s won more gold medals than any athlete in history. If you can stand up. They may use short bursts of high intensity. not everyone can do 8 sets of sprints at 100 yards each without any practice or prior training.”1 There’s no doubt that interval training works. “interval training has been used for decades by the world’s greatest athletes. (Some of my patients can barely walk. But interval training has drawbacks.pacerevolution.
I feel great. The benefits stop. It’s the change your body makes after you give it a particular challenge that has the powerful cumulative effect. Compared to other types of cardio. PACE overcomes the limitations of interval training by allowing anyone to get started. I’ve also been able to increase the intensity of my workout. Exercise works. As you’ve read in earlier chapters. As a result you hit a dead spot in your training. ME Interval training will help your body increase its lung capacity and expand its cardiac output. That comes from using short bursts of high-intensity exertion followed by rest. is a good thing. I’m able to exercise without pain or injury – which at my age. Your body stops responding. You can create any type of adaptive response you want… good or bad. and by always changing some aspect of the workout. But it happens with interval training too. This is often called a plateau. PACE works because it continues to create an adaptive response with each new progressive change in PACE. A plateau is a barrier that prevents you from making progress. Brunswick. “With PACE.. But without the progressive element you hit a plateau. when you practice aerobics and cardio your body adaptively responds by decreasing your lung capacity and cardiac output. It’s very common in cardio and aerobics. 70. PACE: The 12-Minute Fitness Revolution 95 .When your body gets used to a particular routine it stops adapting. But what kind of adaptive response should you be training? As bad examples. That’s not the kind of response you want for long-term good health.” Bill P.
pacerevolution. runners had 90 seconds of recovery. During that time they had to get their heart rate down to 96 www. i. a healthy heart and a robust set of lungs.com . It’s Much Older Than the Aerobics and Cardio Crazes Long before Jane Fonda started jumping around in her leg warmers. world-class athletes were using interval training to improve their performance times. Interval training was formalized back in the late 1930’s when German coach Woldemar Gerschler teamed up with Dr. – bigger lungs and stronger cardiac output. Hans Reindell. Exactly what you need to avoid disease and stay looking and feeling young. Interval Training Is Not Really New… In Fact. PACE ensures a lean body. Together they created the first interval training program: multiple sets of 200-meter sprints with intervals of rest in between. You never hit plateaus.e. They understood it was during the rest period that the bodies of their athletes made adaptive responses. According to their original workout. You always progress.PACE progressively increases the level of your challenge. They called it “interval” training because each burst of exertion was followed by rest. To them it was the most valuable part of the workout. By making small changes in the same direction you give your body the ability to adaptively respond over time.
120 beats per minute. This is still considered one of track and field’s landmark performances. Less than a month later. If you’re out of shape this would be impossible. after incorporating the techniques of interval training into his daily one-hour training program he became the first man in history to run a mile in under four minutes. 1939. The history of interval training and the clinical evidence that backs up its effectiveness is an important milestone in the history of fitness. It’s a step in the right direction. And it was never designed with native fitness in mind.6 – beating the world record by a remarkable 1. Rudolf Harbig ran the 800-meter in 1:46. PACE: The 12-Minute Fitness Revolution 97 . It’s the first time we’ve adopted exertion levels that mirrored our ancient ancestors. Perhaps the most famous athlete to set a world record using interval training was Roger Bannister. The athletes they trained broke world records.0 seconds. It’s just not practical for most people. But interval training has limitations. Rudolf Harbig’s 800-meter world record lasted 16 years until Roger Moens – another student of Coach Gerschler – finished in 1:45.6 seconds. If they needed more than 90 seconds it was an indication the workout was too difficult and needed adjustment.7 in 1955. Imagine trying Coach Gerschler’s workout… sprinting for 200 meters with only 90 seconds of rest in between. Harbig set a world record for the 400-meter. finishing in 46. In 1954. On July 15. You might as well try and fly to the moon. Did they get results? You bet.
This is an extreme example. Unlike any exercise program that’s come before it. Your heart and lungs were not designed for continuous exertion. This is a deadly mistake. regardless of where you started. “I am so grateful to Dr. Sears and his creation of the PACE Program.com. With PACE. WorkingMomsOnly. A lot more. and stay fit.If you’re not a professional athlete it takes more time to recover between exertion periods. Now we have more time for each other and our kids!” MaryEllen Tribby. You need dynamic rest. PACE enables you to get fit. And it gives your body the chance to make the changes you need to stay lean. a wife and CEO. Sears shares not only what to do but why to do it. And in a way that any non-medical person can understand and execute for fast results. Special Consultant to Early to Rise 98 www. but not uncommon. just 12 minutes a day gives me the peace of mind that I am improving my mental and physical health.pacerevolution. Dr. trim and disease free. I had a patient who walked for just 30 seconds and needed 15 minutes to get her heart rate down. That’s when your body makes important changes. Founder/CEO. In a recent exam and lung test in my doctor’s office. In the second edition of PACE. As a busy mother of three small children. In our society we’ve stopped training for recovery. he told me I have the lungs of a 30-year-old and I’m 48! After that I went home and got my husband started on the program as well. I simply do not have the time or inclination to spend working out unnecessarily.com .
The other did short. One group did medium-intensity long-duration routines like aerobics for 60 minutes. This performance boost enabled them to hit their supra-aerobic zone and trigger the adaptive responses that create a lean. Tabata’s program helped with fat burning too. In today’s busy world it’s easy to see the advantage of having a 4-minute workout.2 The high-intensity workouts not only improved their lung volume. high-intensity routines like PACE for just 4 minutes. Tabata initiated a now famous set of interval training studies. high-intensity workouts improved their VO2max by 14 percent and their anaerobic capacity by a remarkable 28 percent. His most famous shows the powerful effects that short. based on his PACE: The 12-Minute Fitness Revolution 99 . Tabata developed what’s often referred to as “The Tabata Protocol.Japanese Researcher Reveals the Science Behind Interval Training During the 1990s. Dr. Japan. As a result of his research Dr. the group doing the short. After six weeks. but also raised the amount of oxygen their body could produce during their workouts. Dr. Dr. Inspired by the interval training program used by Japanese speed skaters. Izumi Tabata made sports science history at the National Institute of Health and Nutrition in Tokyo. high-intensity workouts have on your lungs. disease-free body. The cyclists who did the 4-minute workout burned more calories in a 24-hour period than the cyclists who labored for an entire hour. and the anaerobic capacity of two groups of cyclists.” This workout. He measured the VO2max (the amount of oxygen that gets transported to cells in a given amount of time).
rowing and weight lifting. Its level of difficulty is very high and it’s certainly not for everyone. and 1 inch from my waist.. If you have a coach or a skilled trainer. But it still has the same limitations. peer-reviewed clinical studies. Aside from Dr. pull-ups. You are on to something BIG with this program.pacerevolution. It mimics the daily routine of our ancient ancestors and promotes native fitness. It consists of 8 sets of 20-second high-intensity intervals followed by 10-second intervals of rest.com . WA The real value of interval training is what it teaches us: Short bursts of high-intensity exertion followed by recovery is the most effective form of exercise. interval training may be a possibility. push-ups. Marysville. It’s applied to all types of exercise including squats.” Gerald P. It’s well researched and is backed up by decades of published. PACE on the other hand is accessible to everyone. Tabata’s published research. PACE makes real change possible. Gym-goers and athletes alike use the Tabata Protocol as their primary form of interval training. sit-ups. I have lost 5 lbs. “After 30 days. But most people don’t. there are literally 100 www. I am 70 years old and I have noticed more energy and lung capacity. The history of interval training gives us a valuable perspective on fitness.experiments became the new benchmark for interval training. Great program. Like other forms of interval training the Tabata Protocol can be effective when executed well. No matter how overweight or out of shape you may feel. The key is execution.
To give you an idea I’ve included a few examples here. lower blood sugar and lower blood pressure. which allows blood vessels to relax and dilate.hundreds of others. the lining of your blood vessels.5 Interval Training Strengthens the Lining of Blood Vessels The lining of your blood vessels releases nitric oxide.6 PACE: The 12-Minute Fitness Revolution 101 . Just 6 Sessions of Interval Training Boosts Oxygen and Endurance Researchers from McMaster University in Canada found just six interval workouts (short sprints) over two weeks increased oxygen available to muscles and doubled the runners’ endurance capacity.4 Interval Training Builds Muscle Function and Improves Blood Pressure in Diabetics Sports medicine scientists from the Netherlands used intervaltraining techniques with type 2 diabetes patients. In just 10 weeks diabetics showed better muscle function. Researchers at the University of Missouri discovered that interval sprint training enhances the health and performance of the endothelium. This is critical for cardiovascular and sexual health.3 High-Intensity Interval Training Ramps Up Fat Burning in Only 2 Weeks Another McMaster University study found that just seven sessions of interval training over two weeks marked a significant increase in fat burning for women.
interval training easily outperformed aerobics. But interval training is just one piece of the puzzle. VO2max and stroke volume improved significantly more for people who used interval training. PACE uses a facet of interval training but is designed to do much more. The studies above are just the tip of the iceberg.7 Interval Training Better Than Aerobics for Your Heart and Lungs When VO2max (how much oxygen you can take into your lungs) and stroke volume of the heart (how much blood your heart pumps in one beat) were measured. That’s the state of vitality that arises when your body is perfectly matched to your environment. cyclists improved their 40-km time trial performance and increased their muscular resistance to fatigue – just from a simple four-week interval training routine.pacerevolution. That’s your birthright. PACE allows you to start anywhere and get to a level of fitness where you can do HIIT.8 Case Closed: High Intensity Beats Aerobics and Cardio Hands Down So the best way to fitness is high-intensity interval training (HIIT).com . 102 www. power and natural muscularity your ancient ancestors enjoyed. The goal is native fitness.Professional Cyclists Resist Fatigue and Ride Faster At the University of Cape Town in South Africa. PACE reconnects you with the strength. Interval training has a long history and plenty of clinical proof to back it up. But the question is how? The answer is PACE.
7 Lindsay F. not a set routine or theory like aerobics. 2008.What’s more. 2 Tabata I. Improved athletic performance in highly trained cyclists after interval training. Two weeks of high-intensity interval training increases the capacity for fat oxidation during exercise in women. Kauzaki M. but I am very impressed by it. Helgerud J.” Joan W. Kuipers H. 96(1):233-244. PACE gets your blood racing. Nishimura K. Heigenhauser GJ.28(10):1327-1330. van Loon LJ. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity. Interval Training for Fitness. Medicine & Science in Sports & Exercise. Bonen A. Dennis SC. Instead of plugging yourself into a fixed routine or something theoretical. It gives you the exhilaration and intensity you could never get from jogging on a city street. Galloway SD. Schomer HH. PACE lifts you up and puts you on the path of healing. J Appl Physiol. MA PACE is an approach to exercise. Schep G.39(4):665-671. J Appl Physiol. Endnotes 1 Nitti JT.. 6 Laughlin MH. et al. Medicine & Science in Sports & Exercise. my resting heart rate and my energy level. 102(4):1439-1447. Price EM. Spriet LL. 2004. 3 Burgomaster K. 4 Talanian JL.158(2):163-172. Gute D. 2005. 5 Praet SF. Northampton. et al. Keizer HA. London: A&C Black Publishers. Heigenhauser GJ. Effects of moderate-intensity endurance and highintensity intermittent training on anaerobic capacity and VO2max. 2007. Schrage WG. Noakes TD. Med Sci Sports Exerc. “I’ve only been on the program for a week. PACE reconnects you with your natural instincts. Gibala MJ. Aerobic high-intensity intervals improve VO2max more than moderate training. cardio or interval training. I can already see a difference in my heart rate recovery time.. Stehouwer CD. 8 Helgerud J. Type 2 diabetes patients respond well to interval training. European Journal of Endocrinology.28(11):1427-1434. Myburgh KH. 2007. It sets you on fire. 1996. And by progressively adding new challenges. Hawley JA. Bradwell SN. Interval training enhances endothelial function in some arteries. 98(6):1985-1990. PACE: The 12-Minute Fitness Revolution 103 . Woodman CR. 2002. Jonkers RA. J Appl Physiol. PACE is fluid and adapts to your changing life. Høydal K. 1996. Wang E. Hughes SC.
including 6 inches off her waist. At one point. Before 40 pounds lighter 104 www. She’s a courageous and focused lady who is still losing fat and building her confidence. “being free of the food addiction I’ve had for so long…” Congratulations. even though the challenge is over. After her victory. Valerie said the best feeling was.PATIENT STORY Valerie Valerie was the winner of my PACE Fat-Loss Challenge in 2008. Overall. Valerie lost 13 pounds in one week. she used PACE to lose 40 pounds in six months.pacerevolution.com . Job well done. Valerie.
Track Your PACE Fitness
etting on your bathroom scale every morning to see if you’ve made “progress” won’t help you. It’s not an accurate way to measure fitness. When patients come to my office I measure their body composition. That tells me exactly how much fat they’re carrying… and how much lean body mass. I also keep track of their heart rate and recovery time, and measure several features of breathing capacity. These measurements are a much better gauge of health and fitness. And I recommend you keep track at home. This chapter will show you how. Heart rate and body composition are easy. To test your lungs, talk to your doctor about taking a pulmonary function test. You can also track your lung strength at home with a peak flow meter. They are designed for people with asthma, but you can use it as a way to monitor your lung strength between pulmonary function tests. Peak flow meters are small, portable and inexpensive. You can find them online.
PACE: The 12-Minute Fitness Revolution
Let’s start by measuring your body composition.
Ignore “Experts” and Find Out If You’re Fit or Fat
Measuring your body composition is a simple matter. But most doctors and fitness “experts” never bother. They rely on BMI or Body Mass Index. However, you need to know that BMI is an unreliable and outdated system. It’s a calculation based on height and weight. But it doesn’t differentiate fat from muscle. Muscle is denser than fat and it will increase your BMI score more than fat will. That means having a lot of muscle will give you a high BMI, even if you are lean and trim. And this failure leaves BMI open to a huge potential for error. “I have been getting fantastic results [with PACE] – lost 15 lbs. in one and a half months, down one pant size, and have gained inches in my arms and chest.” Paul S., RN, Philadelphia, PA
My own BMI calculates to 29. This would lead you to believe that I’m overweight, almost obese. Yet, I have only 12% body fat. Under the BMI system, people with a lot of muscle will have a higher score and will be considered “overweight” (BMI score of 25 to 29.9) or “obese,” (BMI score of 30 or above) even though they may be extremely fit. According to the BMI, these celebrities are “overweight”:
Celebrity Michael Jordon Will Smith George Clooney Height 6’ 6’’ 6’ 2’’ 5’ 11” Weight 216 210 211 BMI Score 25 27 29
I bet these Hollywood insiders never realized they were “obese”:
Celebrity Mel Gibson Arnold Schwarzenegger Sylvester Stallone Height 5’ 9” 6’ 2” 5’ 9” Weight 214 257 228 BMI Score 32 33 34
Body composition measures how much of your weight is fat and how much is lean muscle mass. Men should have 10 to 20% body fat and women should have 15 to 25%. There is little point in measuring more than once every two weeks. Once a month is usually enough for most people. As you progress with PACE aim to increase lean body mass and reduce body fat. The ratio of fat to lean body mass is your real measurement of health. To go back to our twin study from Chapter 4, here’s the body composition of the “PACE” twin who lost 18 pounds of fat and gained 9 pounds of muscle over 16 weeks.
Date Weight % of Body Fat Lbs. of Fat Lbs. of Lean Body Mass Apr 7 118 24.5 29 89 Apr 28 116 19.5 23 93 May 19 113 16.3 18 95 June 2 113 14.2 16 97 Aug 18 109 10 11 98
Notice her percentage of body fat dropped from 24.5 percent all the way down to 10 percent. By the end of her PACE program she had the body of a professional athlete.
PACE: The 12-Minute Fitness Revolution
You can easily measure your body composition at home: 1. Electrical Impedance – This is not the most accurate testing method (calipers are better), but it’s easy. One version is a scale, similar to your bathroom scale at home. You enter a few numbers like your age, weight, etc. and it gives your body fat percentage. Another version is a hand-held device that looks similar to a video game controller. Like the scale you enter a few numbers then hold it with both hands. After a few seconds your body fat percentage appears on the screen. This method uses your body’s conductivity to calculate your body fat, since water-based tissues are good electrical conductors and fats are insulators. You can find both types on the Internet. 2. Skin Fold Test – This is the most accurate and easiest way to measure your body composition. Using skin calipers, you measure skin folds to determine your percentage of body fat. In less than 5 minutes, you can get a correct measurement. You can find calipers on my website: www.alsearsmd.com.
Your Heart Rate: The Key to Effective Exercise
Your pulse rate or heart rate is the speedometer of your heart. It tells you the number of times your heart beats per minute. You can measure your heart rate at two pulse points: inside your 108 www.pacerevolution.com
wrist and the carotid artery in your neck. (The carotid artery carries blood to your brain and can be found by running your index and middle fingers along your windpipe.) You will use three measurements to approximate your heart health and track your PACE progress: • Resting Heart Rate • Maximum Heart Rate During Exertion • Recovery Time Your pulse or heart rate is measured in beats per minute (bpm). Each “beat” is actually a contraction as your heart squeezes to pump blood. Your heart rate rises to meet the demands of an activity and then recovers when you rest. Generally speaking, the lower your resting heart rate, the fitter you are – unless you have a pacemaker or heart disease. The speed of your heart when you’re at rest is your resting heart rate. As you start to exercise, your heart rate speeds up. The “top speed” your heart achieves at the peak of your exercise routine is your maximum heart rate during exertion. This number will vary depending on your age and level of fitness. People who are young or very fit can achieve a heart rate of 190 to 220 during exertion. On the other end of the scale, maximum heart rate might be 110 to 130. This is common if you’re out of shape or recovering from surgery or heart disease. The time it takes for your pulse to go from its exercise rate down to its resting rate is called your recovery time.
PACE: The 12-Minute Fitness Revolution
As you get into better shape your resting heart rate and recovery time will decrease. And your maximum heart rate during exertion will increase. This is how you measure your heart’s progress. When you begin your PACE program don’t be overly concerned or discouraged by your measurements. It’s normal to have a high recovery time when you’re starting out. Simply observe and take notes. You’ll see steady improvements over time. These three measurements are the key to making progress. However, many of my patients ask me about another measurement: “maximum heart rate.” They say things like, “Dr. Sears… my doctor told me never to go above my maximum heart rate for my age.” This is a common concern. But as you’ll find, guidelines designed for large groups of people are just that – guidelines. “My legs look the way they did when I was in my 20s. They are firm, muscled and very strong. My arms are muscled and growing firmer every week. Belly is strong and flat. I feel better than I have – maybe ever. I’ve been health conscious since my 20s, but, in retrospect, I realize I never felt 100% good. Aches and pains are gone, my mind feels clear, and I feel happy every day. Did I say that I turned 69 this summer? When I hit 70, I will be in the best shape of my life. Thanks to your dedication to rectifying all the misinformation about diet, exercise and supplementation, I’m on the right track.” Linda C., Dallas, TX
Does Maximum Heart Rate Matter? Your maximum heart rate is the highest number of times your heart can contract in one minute. So any guide you use to gauge your heart rate should be flexible. Your maximum heart rate based on your age is a reference that’s the same for everyone. rigid references are not always accurate. But your PACE program is not fixed around this point. Your maximum heart rate actually achieved during exertion is more helpful. Your max heart rate may be lower. But it may not be true for you. The most popular equation for figuring out maximum heart rate is 220 minus your age. But is your maximum heart rate a useful number? Should you use it during exercise? The answer is both yes and no. If you’re 64 years old your maximum heart rate is commonly defined as 156 bpm. 156 may be unrealistic. Textbooks and conventional wisdom calculate your maximum heart rate using your age. Let’s look at how maximum heart rate is usually defined. If you’re 64 years old and very out of shape. But after using your PACE program your max heart rate will likely increase. That reference is true for everyone who happens to be 64 years old. It’s a reference. In the real world. PACE: The 12-Minute Fitness Revolution 111 . Finding your max heart rate based on your age is a good signpost.
By the same token your max heart rate may be higher than 166. if you’re 24. Gauge yourself as an individual. that doesn’t necessarily mean you have to get your own heart rate that high. That gives you 166. It depends on your level of fitness.com . That gives you 42. 112 www. The problem with the “220-minus-your-age” formula is that it slightly overestimates the maximum heart rate for younger people. PACE reflects life in motion. Many feel it’s not accurate. this formula is more exact: 208 – [Your Age Multiplied By 0. multiply your age by 0. If your max heart rate is “officially” 166 for your age (if you’re 60). Now that you’ve established this reference.7] = Maximum Heart Rate If you’re 60.” not fixed or rigid. and slightly underestimates the maximum heart rate for older people. Then subtract 42 from 208.pacerevolution. what does maximum heart rate mean? How should it apply to your PACE routine? Your maximum heart rate is simply a guideline for measuring your heart’s level of conditioning.According to this formula. (220 – 64 = 156) This formula is still used and is the most common. For a better estimate. It’s “progressive. your maximum heart rate is 196 bpm. (220 – 24 = 196) If you’re 64. it’s 156 bpm.7. But there is some controversy. An individual who is always in a state of growth and progress.
working out at 60 to 80 percent of your max heart rate was designed for long-duration activities. VT If you’ve pushed your limits and achieved an oxygen debt you’ve had a successful PACE workout. Finally. The same can be said for the common advice. you’ll burn more fat by staying out of your fat burning zone. I am particularly grateful to PACE as I had spent months exercising with ‘traditional aerobics’ only to see no results or a few pounds of gain (ugh!). Newfane. Keep in mind. I feel like I have broken out of that rut and have momentum going toward weight loss and improved health.Your max heart rate may be lower when you start your PACE program.” Patty S. The idea is to get you into your “fat burning zone” during cardio or aerobics. “workout at 60 to 80 percent of your maximum heart rate. recording it.” You’ll hear this from personal trainers. “I have been using PACE with my recumbent bicycle for about 8 weeks now. Observing your current level. If you want to monitor your heart rate and find some reference point that’s fine. So far I have lost about 6 pounds and my clothes are looser. The primary goal is giving yourself a worthy challenge and progressively changing some aspect of your workout. Use it as a tool. When you’re doing your PACE program the “60 to 80 percent rule” doesn’t apply. Not as an absolute. Two years later. If you know you’re getting your heart up to PACE: The 12-Minute Fitness Revolution 113 . and comparing it to future observations will give you an ongoing measure of health. your cardiac output may have increased dramatically giving you a new max heart rate. for example. As you discovered in Chapter 4..
Well-conditioned athletes can have a resting heart rate between 40 and 60 beats per minute. Find Your Resting Heart Rate The average resting heart rate for an adult is between 60 and 100 beats per minute. • Count the number of beats you feel in 6 seconds. Forget the former and stick to the latter. This will help you find and use these critical measurements. A month or two later. let’s explore them further.pacerevolution. 114 www. Your Heart Rate Guide Age 40 50 60 70 80 Maximum Heart Rate (bpm) 180 173 166 159 152 60% of Maximum 80% of Maximum (bpm) (bpm) 108 104 100 95 91 144 138 133 127 122 Now that you’re familiar with some of the terms. that will act as a guidepost for you.com . There’s a big difference between exercising at 60 to 80 percent of your maximum heart rate and using it as a reference point. you might find you’re hitting 80 percent. do the following: • Sit quietly for two minutes and then find your pulse. Here’s a table with some max heart rates based on age. To find your resting heart rate. You’ll also see how the numbers stack up when you calculate 60 and 80 percent of maximum.70 percent of its maximum.
When you’re first starting out. • Calculate the average of these three results. it might be lower than the max heart rate recommended for your age. PACE: The 12-Minute Fitness Revolution 115 . As you become more conditioned your resting heart rate will gradually become lower. This measurement is a more accurate gauge of your overall capacity. Keep in mind that your resting heart rate will be a little higher if you’ve just had a cup of coffee or other caffeinated drink. • This is your Resting Heart Rate.• Multiply by 10 and write it down. It will change slightly from day to day. But that’s okay. What Is Your Maximum Heart Rate During Exertion? Your maximum heart rate achieved during exertion is the heart rate you achieve during your workout. Number of beats in 6 seconds (1st time) × 10 = Number of beats in 6 seconds (2nd time) × 10 = Number of beats in 6 seconds (3rd time) × 10 = Total Beats ÷ 3 = Resting Heart Rate Taking the measurement three times is simply a way to get a reliable average. • Repeat this process two more times and record your results.
When you’re at the end of your exertion period – when you are winded and panting – record your heart rate. That’s fine. It doesn’t mean you’re doing it wrong. To use this example. So what do you do? Using the actual results you get during a workout is always more useful. If all you can achieve is 140 bpm that’s quite all right. That’s your baseline. As your heart becomes stronger and your cardiac output rises. If you don’t have a heart rate monitor find your pulse on your neck and look at your watch.com . In that case your maximum heart rate during exertion is lower than the maximum heart rate recommended for your age. Measuring is easy. There will be days when you don’t achieve your usual heart rate. So if you feel 14 beats in six seconds your heart rate is 140 bpm. If you’re wearing a heart rate monitor simply make note of what it says within a few seconds of finishing your exertion period. with PACE.Here’s an example: Let’s say you’re 60 years old. perceived exertion is more important. It reflects you as an individual. Your recommended maximum heart rate is 166 bpm. if your maximum heart rate during exertion is 140 bpm. 116 www. Count the number of beats you feel for six seconds and then multiply by ten.pacerevolution. there will be times when you only hit 130 bpm. your starting point. your maximum heart rate during exertion will increase. But during your workout you only get your heart rate up to 140 bpm. Remember. You can do this a number of ways.
. And the mechanism of benefit is clear. “I’ve tried just about every diet and fitness program out there since I turned 16.If you feel like you’ve pushed yourself and you’ve achieved heavy. conventional exercise wisdom pushes you for long stretches of time without ever letting you catch your breath. It’s a lost art in our culture. In the first month. so far and my body fat went down to 22%. This pattern of exertion followed by recovery is the basis of the body you have today. So did ancient man. animals in the wild always exert themselves in short bursts followed by rest. And they all fit! I owe it all to Dr. perhaps even millions of years. It’s a pattern that’s worked for hundreds of thousands. I feel absolutely great! I went into my closet the other day and pulled out a bunch of dresses I used to wear years ago. I lost 7 lbs. And none of them were as easy as and worked as well as Dr. This is never the case in the natural world. FL Recovery Time: Your True Measure of Heart Health Recovery is one of the keys to successful PACE training. If your heart rate doesn’t always match what you achieved during a previous session. When I started Dr. that’s fine. and my body fat went down to 30%. fast and deep breathing. and had 34% body fat. Boynton Beach. Today I have lost a total of 19 lbs. Sears’ fat loss plan I weighed 169 lbs. That’s perceived exertion – when you feel like you’ve given it everything you have. Sears. that is a successful PACE routine. PACE: The 12-Minute Fitness Revolution 117 . it’s dynamic.” Eva J. Sears’. As we’ve discussed. Recovery – or dynamic rest – is just that. Today.
your body makes an adaptive response by creating more insulin. PACE is different. your body makes an adaptive response by shrinking your heart’s output and lung capacity. And it’s during your recovery time that these changes start to take place. 118 www. During your dynamic rest period you may not be “exercising. Something vital and active is going on inside your body: adaptive responses. When you exercise aerobically. melting away the fat for hours after you finish your PACE routine. Both of these adaptive responses are clearly dangerous. powerful responses. Your body makes adaptive responses all the time. Over time that will make you fat and put you at high risk for diabetes.When you rest and recover between exertion periods you’re not wasting your time.com . The German doctors and track coaches that invented interval training understood this. PACE encourages your body to make adaptive responses that are life-affirming. PACE takes it to the next level by making these responses available to you regardless of where you’re starting. The idea is to get your body to make the adaptive responses you want. When you eat high-glycemic foods.” but your PACE program has set in motion a series of physiological changes that are quietly powering you to peak fitness: • Your native afterburner kicks into gear. Adaptive responses are the changes your body makes when it’s given a challenge or a new stimulus.pacerevolution. You don’t need to be an Olympic athlete to get the benefits. • Your muscles refine their capacity for quick.
How much time has elapsed? Three minutes? Ten minutes? There’s no right or wrong answer here. Make note of the time.” This is perceived recovery. stop and rest. Even if it takes you a long time to recover you can still make speedy progress with PACE. Track Your Recovery Time for a Stronger Heart and Robust Lungs Keeping track of your recovery time is easy. • Your lung capacity expands to meet the new demand for more oxygen. Writing it down and keeping track is all you have to worry about. Take a drink of water and relax. This is dynamic rest in action. I put her on the treadmill at a low intensity. A few years ago. Make note of the time. As you can see. I had a patient – JF – who was very out of shape. After you finish your exertion period. So don’t be concerned. Within sixty seconds she was ready to fall over. In other words you rest until you feel like you’ve caught your breath. what happens during recovery is just as important as what happens during exertion – if not more so.• Your pituitary gland triggers the release of youth-enhancing growth hormone. gradually adapting to develop greater reserve capacity and maximize the amount of blood it can pump with each beat. After a full 5 minutes of recovery her heart was still beating at 140 bpm! PACE: The 12-Minute Fitness Revolution 119 . I told her to stop and rest. Wait until you feel rested – until you feel like you’ve “caught your breath. • Your heart’s output grows and becomes stronger.
(At the end of this book you’ll find a website with log sheets you can download and print. Children often have very fast recovery times. I then measured his heart rate.) Fast recovery is a sign of youth and vitality. After 12 weeks. her heart was fully recovering from her exercise routine in just over two minutes. 120 www. but I told her not to worry about her results.com .pacerevolution. your recovery time will start to drop. After a few weeks when your body adapts and your heart strengthens. they can run around at break-neck speed and be back to normal in seconds. I had him run around the pool as fast as he could. I measured again only 15 seconds later. A few years ago. dizziness or fainting • Shortness of breath or chest pain And please… always talk to your doctor before starting a new exercise routine. Because their hearts are young and resilient. Also see a doctor if you feel any of the following during exercise: • An irregular or rapid heartbeat • Light-headedness. when my son was 5 or 6 years old.She was discouraged. So keep a log and write everything down. I made sure she kept a log of her workouts and then followed up with her a few months later. It was an extremely fast 240 beats per minute. It had returned to 120 bpm! Watch for Warning Signs: Be Safe When You Practice PACE Consult your doctor if your heart rate shows no sign of dropping within a few minutes of stopping exercise.
Simply observe and take notes. But what about between sets? If you’re doing four or five sets in your PACE routine. I wonder if there are any records of an ol’ guy like me continuing improvement over my age?” John M. This is natural. And this will affect your recovery time. It will take you longer to recover after your fourth or fifth set than it will after your first set. When you finish your first set your recovery time will be faster than after you finish your fourth or fifth set. For example. Rely on your sense of perceived recovery. That means your recovery time between sets will vary. When you’ve PACE: The 12-Minute Fitness Revolution 121 . Simply make note of how long it takes your heart to return to normal after you exert yourself. UT The fatigue that builds up after doing a number of sets is called cumulative exertion. After doing four sets your fatigue factor will be higher.. But after each successive set. after you finish one set you may feel winded but you probably won’t feel fatigued. and it is amazing to me and others that I am continually improving a little all of the time. Start your next exertion period after you feel like you’ve caught your breath. how far do you recover between sets? This is a common question. you will feel increasingly worn out. This is part of the process.How to Gauge Your Recovery Between Sets Measuring your recovery time is easy enough. Layton. “I’m 92.
com . A shorter recovery time means your heart is stronger. let’s explore a deeper level of progressivity.pacerevolution. You’ll go cold. The most important recovery time will be your last one. The formula is very simple. Now that you have the tools to measure your progress. This is the recovery time measurement that will give you your best gauge of progress. As you become more conditioned your recovery time will come down. This will give you an even deeper feeling of freedom and progress within your PACE program.caught your breath and you feel rested you’re ready to move on to the next set. Just don’t wait around too long. 122 www. healthier and more responsive. This is the amount of time it takes to recover from your last exertion period.
the scientific proof behind it is logical and easy to understand. I had never experienced anything quite like it before. the longer you’ll live. even the occasional dessert and cigar after dinner. Best of all. Sears told me your lung capacity is your best indicator of ‘all cause mortality. cheese. extra oxygen has given me energy and an unshakable feeling of optimism.PATIENT STORY Michael Masterson “I dropped my skepticism when it started working for me…” “I’ve seen Dr. I didn’t change my diet. and the benefits were long lasting. Not a thing. Many are friends of mine. I saw results almost immediately. Not only have I experienced it for myself. I could begin to see the difference in my chest when I looked in the mirror. the bigger your lung capacity. PACE: The 12-Minute Fitness Revolution 123 . I felt something new and quite remarkable: my lungs started to balloon inside my chest. And when I put it to the test. And it just makes sense. I felt like I could get twice the oxygen I was used to. seasonal fruits and vegetables. I continue to enjoy all my favorites: steak.’ That’s doctor speak for ‘all the ways you could possibly die. Dr.’ In other words. That’s why I’m so excited now. wine. I’ve seen other people do it too. And I don’t doubt it. But I was still a bit skeptical when he first told me about his 12-minute program. I had more energy. When I started PACE. I dropped 20 pounds of fat. Sears’ fat burning revolution is his PACE program. The secret behind Dr. Sears transform the lives of his patients for years. Within a few weeks.
Life has never been better. And my friends are taking notice… The fat around my belly is gone and my face looks young and lean.” Before After 124 www.pacerevolution.com .
In case you’re not old enough to fully appreciate the value of this possession. high-performance body breeds stamina. With your vitality restored and sustained. you take care of your body and it takes care of you. You can call the shots and keep your mobility for life.Chapter eIght Supercharge Your PACE n a matter of weeks PACE will rebuild your native fitness. It will get and keep your heart pumping stronger. It reconnects you to your environment and gives you back a keener sense of purpose. When you challenge your body in the right way – in the way it was built to be challenged – it pays you back with greater vitality. Where others wind up bedridden or dependent. you’re on the move. let me tell you from my experience in anti-aging therapies for the very elder – it’s preciously rare yet priceless! PACE: The 12-Minute Fitness Revolution 125 I . Native fitness is the core of self-determination. you win back greater personal autonomy. Once you build native fitness you build and keep greater independence. power and confidence. It has been programmed to do so. With the right plan. Being effortlessly energetic with a naturally lean. your lungs expanding and your muscles responding better for decades longer than current medical expectations.
That’s the gift that nature has programmed your body to give you… and it will… if you push the right buttons. our bodies thrive on it. But in the fitness world. It’s truly the only constant in the universe. It’s the overriding rule of nature. this natural gift is lost. Because these buttons were laid down and refined by millions of years of interaction with an environment now gone. And.pacerevolution. you need to do something else different from what you are used to when you think of “exercise routines. PACE breaks both these misguided traditions as well and puts you in touch with a principle that makes some people nervous at first.” Aerobic classes and cardio workouts have two more things in common: they’re both designed around fixed and repetitive movements. They’re not static. it’s often ignored or forgotten. Eventually it will start to injure you with useless wear and tear.com . You never do it exactly the same way twice. PACE will give it back. PACE workouts are in a constant state of flux. won’t get you very far. Repeating the same routine for an hour. mimicking the instructor in the same way every time. And they’re both set on working your heart and lungs continuously for a set time period. And that scares some 126 www. I’m talking about change. Break Free of the Rigid Routines… PACE Shatters All Convention As you start your PACE program. That’s the way we’ve been trained to move. and you won’t save yourself from a heart attack. You won’t keep muscle and lose fat.
When you know the basic features of a PACE workout you can always change it up by altering the progressive element. nothing is happening. But that doesn’t reflect the change inherent in nature. And to practice PACE means listening to and accepting change.” You’re still spending the same time. Pembroke Pines. doing the same work. it’s and now am 25 lbs. In this way. Traditional exercise doesn’t always involve creativity. Most folks are creatures of habit and want to do things the same way every time. It doesn’t ask you to contribute or listen.. And it doesn’t lead to native fitness. You will then be stuck “hitting a plateau. lighter. you’ll need to change gears and do something differently in your practice. By changing your workout. At this stage. Let’s review for a moment. it’s always new and exciting. It simply demands the repetition of mechanical movements with no variation. you’ll give yourself new challenges as the old ones become tired and predictable. This is different than what you might be used to. but you’re no longer moving forward. You stop progressing.people. We’re talking about two key principles you’ll be using as you continue your PACE practice: PACE: The 12-Minute Fitness Revolution 127 . When your body gets used “I started PACE in late February to a particular challenge. By looking for this and listening to your body.” no longer challenging. PACE is never a chore. At Clifford H. you’re making creative solutions and breaking through plateaus. FL that point you stop making adaptive responses. It’s a different animal. PACE is not a form of aerobics or cardio. From a fitness improvement point of view.
They will form the foundation of your PACE practice. You can practice inside or outside. i. But you’ll add your own creative solutions as you progress. like increasing the intensity. This kind of freedom is both liberating and intimidating.• Recognizing the basic features of a PACE workout. During the first couple of weeks you feel both challenged and rewarded. After each exertion period you feel winded and out of breath. • Breaking through plateaus by applying a progressive element. you hit your supraaerobic zone during exertion. You can do one set or you can do multiple sets. You notice some improvement in your recovery time. When you catch your breath you do another period of exertion. what do you choose? In this chapter I’ll provide you with some ideas. you create an oxygen debt. – making incremental changes and applying creative solutions. You make small changes to your workout. How you do that is up to you. If you can do anything.com . Let’s say you start off with one of the workouts you tried in Chapter 5.pacerevolution. These are the basic features you want to include in every PACE workout. There are limitless possibilities. You can use an instrument or simply walk or run. when you finish your exertion period you feel winded. You rest and recover. These are all good signs.e. You’re monitoring and recording your maximum heart rate during exertion. Recognizing when you’ve hit a plateau is part of the game. adding a set. etc. 128 www. By now you’re familiar with the basic features of a PACE workout: You give your body a worthy challenge.
but you do it in a new and creative way. Below are some ideas with tips on what to do and what to look for… PACE 8-Week Program WarmUp Weeks 1&2 3&4 5&6 7&8 3 min 3 min 2 min 2 min 3 min 2 min 90 sec 60 sec Set 3 Weeks 1&2 3&4 5&6 7&8 Exertion 3 min 2 min 90 sec 60 sec Recovery X min X min X min X min 3 min 2 min 90 sec 60 sec Set 1 Exertion Recovery X min X min X min X min Set 2 Exertion 3 min 2 min 90 sec 60 sec Set 4 Exertion Recovery Done Done Done Done Recovery X min X min X min X min PACE: The 12-Minute Fitness Revolution 129 . Your heart rate doesn’t go as high… you don’t feel as winded after each exertion period… you start to get bored… These are signs of reaching a plateau. You do something different. This is the key to a long-term successful PACE experience. That act of creative change brings back the exhilaration and it brings back the adaptive responses your body makes to a new challenge.But let’s say after following this course for six weeks. You apply the same basic features of PACE. At that point you change your workout. the feeling starts to change.
We rode 20 miles more than I’ve ever attempted before and while the few hills were hard. keep track of how high you get and what level gives you a feeling of exertion. let’s say a setting of “4” is a low setting – something that will provide you a bit of a challenge but is not hard to maintain for three minutes.” Katie B. let’s say you choose an elliptical machine.pacerevolution.. Every two weeks the exertion period decreases.com . 130 www. To make it more challenging. But make sure you increase the incline or intensity. then resting.“I have exercise-induced asthma. When I first started doing PACE. Benicia. For example. CA Here you have a basic 4-set workout. But for the sake of example. Within 3 weeks. If your elliptical has a “strides per minute” read out. After two weeks. I no longer needed to! I just took an introduction to a road cycling course. I needed to use my Albuterol inhaler afterwards each time. you’ll increase the intensity every time the exertion period gets smaller. Your first exertion period is three minutes so you set your incline at “4. Make it harder to do. decrease the exertion period to two minutes. The idea here is keeping your exertion level consistently high for three minutes. but do it for a shorter period.” The incline or the resistance settings will be different depending on what kind of machine you’re using. I didn’t have any difficulty breathing.
It’s one of my personal favorites. Here’s yet another variation: Do this routine running uphill. As you PACE: The 12-Minute Fitness Revolution 131 . The first three will feel easy. This is a great workout. By the time you reach your 6th exertion period. that’s fine. slightly increase the intensity. Tailor it to suit your own level of conditioning. Here’s a good variation: Run all six sets at 1/8 of a mile. Outdoor Running: Distance Warm-Up 2 min Set 1 1/8 mile Set 3 100 yards Set 5 50 yards X min X min X min Set 2 1/8 mile Set 4 Recovery X min Recovery Done 100 yards Set 6 50 yards X min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Exertion Recovery Exertion If you’re in good condition. This is an aspect of progressivity. you can start your first exertion period by running an eighth of a mile (220 yards). If you can’t sprint the entire way. I’d like to draw your attention to an idea here… we’re creating variations on a theme.Play around with this workout but be mindful of the basic features of your PACE workout. you should be sprinting. The last three will really test your stamina. Your intensity level should be moderate. Do what you can and strive to give it a little extra effort each time you do it. After each recovery period.
FL 132 www. right off the bat! Now I’m remembering the good old days! I’m so happy. start at a low to moderate intensity and increase the level of intensity after each set. After I retired. Your local area and terrain will determine which works best. you can make it more difficult by running faster or running uphill.. Then I started packing on the pounds – and I couldn’t get the weight off! I had tried what seemed like thousands of diets. Sears right now!” Margaret V. Loxahatchee Groves. “It’s a miracle.. Outdoor Running: Timed Exertion Periods Warm-Up 1 min Set 1 2 min Set 3 60 sec Set 5 30 sec X min 20 sec X min 45 sec Set 6 Recovery Done X min 90 sec Set 4 Recovery X min Set 2 X min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Exertion Recovery Exertion Like the distance program. my entire life until I turned 45. I could kiss Dr.pacerevolution. Sears. I came to see Dr. I ended up losing 24 lbs.practice a particular PACE workout consider different variations to keep it fresh. The last two sets should be sprints. I weighed 121 lbs.com . When you’re running outdoors.
Having said that. you have a lot of freedom. allowing your body to adapt. You can raise intensity via speed or incline at the touch of a button. Note: For treadmill programs. If you apply the basic features of PACE. Bear in mind that it’s easier to run fast or sprint when you’re outside. Begin walking at a comfortable pace for a few minutes until your muscles feel warm and loose. it is easy and works well to increase the intensity after each recovery period by slightly increasing your speed. Use it. Here’s another option: After you’ve steadily increased your PACE: The 12-Minute Fitness Revolution 133 .) A sample treadmill PACE program will look similar to the outdoor. experiment with this program and make it your own. Increase the pace and lengthen your strides into a brisk walk. timed interval workout above – with a few slight variations.Treadmill Treadmills are a good option if walking or running outdoors isn’t possible or convenient. Start your first exertion period from this point. (Remember to wear proper running shoes with cushioned soles that absorb the impact of running. When on a treadmill. I like to start and finish with a longer exertion period. You also have the option of holding on to the side rails if you feel winded.
speed over a period of maybe four to six weeks, drop back to your original starting speed but increase the slope and repeat the entire cycle with the higher slope.
Warm-Up 1 min Set 1 3 min Set 3 1 min Set 5 2 min X min 2 min X min 1 min Set 6 Recovery Done X min 2 min Set 4 Recovery X min Set 2 X min
Exertion Recovery Exertion Recovery
Exertion Recovery Exertion
Exertion Recovery Exertion
The elliptical trainer provides a high-energy, low-impact workout. This is a good option if you enjoy the feeling of running but don’t like the pressure and impact on your knees. Turning up the resistance on an elliptical triggers muscle growth in the quads and glutes (thighs and buttocks). At high levels it can be very demanding. Most elliptical machines give you the option of adding an upper body workout. To work your arms, focus on pushing and pulling the handles; for more of a lower body workout, rest your hands on the handgrips, turn up the resistance and push harder with your legs. After each recovery period, increase the incline so it takes more 134 www.pacerevolution.com
effort. You may want to hold on to the side rails for stability. Once you are used to this machine you can, for the last 2 exertion periods, run as fast as you can for 30 seconds each. You’ll definitely feel the burn in your thighs. One possible variation: Make each exertion period 2 minutes long. Your cumulative exertion will automatically make the last sets more difficult. Note: To help you run faster, put the weight in the balls of your feet and lift your heels slightly. You can also raise your knees higher.
Warm-Up 2 min Set 1 2 min Set 3 60 sec Set 5 30 sec X min 20 sec X min 40 sec Set 6 Recovery Done X min 90 sec Set 4 Recovery X min Set 2 X min
Exertion Recovery Exertion Recovery
Exertion Recovery Exertion
Exertion Recovery Exertion
Stationary Bicycle or Recumbent Bicycle
When I’m in the gym, these two are my favorites. Both are great for working the larger muscles like the gluteus, quadriceps and the muscles of the lower back. The stationary bike requires a little less effort, as your body is positioned over the pedals and your legs are pumping down. It also helps to improve your posture. Because both your hips and hands
PACE: The 12-Minute Fitness Revolution
support your weight, your spine is in a horizontal position and gets a stretch in the lumbar region. The alternating hip motion created by your legs, works the muscles of the lower back, which affect your posture. The recumbent bike is a good choice if you have edema (swelling) of the legs or problems with circulation. It also helps if you have lower back problems. When exercising on a recumbent bike, you’ll sit in a bucket seat and lean back against the backrest in a reclined position. The pedals on a recumbent bike are set horizontally in front of the seat, so your legs are straight out in front of you instead of below you. This puts less pressure on the joints, but makes resistance from the pedals a bit higher – giving you a more intense workout in a comfortable, natural position.
Warm-Up 2 min Set 3 90 sec X min 60 sec Set 1 2 min X min Set 4 X min 60 sec 2 min Set 2 X min Set 5 Done
Exertion Recovery Exertion Recovery
Exertion Recovery Exertion Recovery Exertion Recovery
This workout will challenge your endurance, so start at a low to moderate intensity. Increase the intensity as you progress. Feel the burn in your legs and take deep breaths making sure to exhale fully as the intervals shorten. After a few weeks, turn up the heat and try the following program. The intervals are a bit shorter, so you should focus on intensity and maximum effort.
Warm-Up 2 min Set 3 30 sec
Set 1 1 min X min Set 4 1 min
Set 2 X min Set 5 X min 20 sec Done
Exertion Recovery Exertion Recovery
Exertion Recovery Exertion Recovery Exertion Recovery X min 20 sec
Like outdoor running, you can vary your routines with both distance and time. To vary intensity, look for paths and terrain that go both uphill and downhill. You can use flat, straight-aways to work with timed intervals, increasing your intensity by going faster. Depending on your bike, you can also change gears to make it harder or easier to pedal. The workout is similar to outdoor running, except the exertion distances are longer to account for the speed of a bicycle. Biking is ideal if you’re overweight; it’s an exceptional fat burner and there’s no impact to injure joints. “My story is only beginning, but I’m so excited, I had to write. I was at my ideal weight 2 1/2 years ago, but then went through menopause and gained 26 lbs. despite constant attempts at modifying my diet and exercise routine. I only started PACE five days ago, have had three workouts on a stationary bicycle, and have already lost 3 lbs., 2 1/2 inches around my waist, 1 inch off my hips, 1 inch off my bust, and 1 inch off of each thigh. And my resting heartbeat has dropped by a full 10 beats!!” Gia B., Los Angeles, CA PACE: The 12-Minute Fitness Revolution 137
Outdoor Bicycle: Brief Measured Distance Program
Warm-Up 2 min Set 1 1 mile Set 3 1/2 mile Set 5 1/4 mile X min X min X min 1 mile Set 4 Recovery X min Recovery Done 1/2 mile Set 6 1/8 mile Set 2 X min Exertion Recovery Exertion Recovery
Exertion Recovery Exertion
Exertion Recovery Exertion
Outdoor Bicycle: Longer Timed Exertion Periods
Warm-Up 2 min Set 1 4 min Set 3 3 min Set 5 2 min X min 1 min X min 3 min Set 6 Recovery Done X min 4 min Set 4 Recovery X min Set 2 X min Exertion Recovery Exertion Recovery
Exertion Recovery Exertion
Exertion Recovery Exertion
As with all of these workouts, experiment. By now you understand that PACE is the dynamic or creative application of a few basic principles. As long as you achieve the basics during each routine, the exertion periods can be as long or as short as you like.
Just bear one thing in mind…
Keep Your Total Exertion Under 20 Minutes
I often refer to PACE as the “12-minute fitness revolution.” In my experience I’ve found 12 minutes of total exertion is enough to trigger the adaptive responses we’ve talked about. By “12 minutes of total exertion” I mean that all your exertion periods add up to 12 minutes. So if you do four sets of three minutes each, that’s 12 minutes of total exertion. While 12 minutes is a good PACE workout, you can certainly go beyond that if you like. Just keep your total exertion time under 20 minutes. You can do as many sets as you like, but the total amount of exertion for the workout should not go over 20 minutes. For example, if you did six sets of four minutes each, that would equal 24 minutes of total exertion. That’s a bit too long for a PACE workout. Why? It’s about fuel. As you’ve learned, your body changes its fuel sources. During the first few minutes, you’re burning ATP supplied by your cells. Then you switch gears and burn carbs from your muscle tissue. Finally, after about 20 minutes you start burning fat. Remember… you don’t want to burn fat during your workout. That’s why you never exceed 20 minutes of total exertion. After your PACE workout is finished, your body will replenish your muscle tissue by burning your fat stores. This fat burning goes on for hours after you finish, even while you’re sleeping.
PACE: The 12-Minute Fitness Revolution
When the two met. my PACE-certified fitness trainer. Being a talented soccer player.pacerevolution. Scott felt like Carlos was a great candidate for PACE. brought Carlos to our clinic after meeting him at the gym. Carlos was eager to get back in the game. Carlos was very active in his 20s but fell out of his fitness routine when the demands of his career and family got to be too much. In his “after” picture. And he responded to PACE quickly and with a lot of enthusiasm. Carlos looks about 10 years younger.com . Before After losing 50 lbs.PATIENT STORY Carlos Menendez Coach Scott. Like many guys. of fat 140 www. Carlos was trying to get back in shape after “letting it slide” for a number of years.
he: • • • • Lost 50 pounds of fat Built 29 pounds of new muscle Raised HDL (good cholesterol) by over 65% Lowered triglycerides (blood fat) by over 10% Body Fat (lbs) 90 80 70 60 50 40 30 10 4/ 24 /2 5/ 6/ 7/ 9/ 4/ 3/ 20 185 180 175 170 165 160 155 150 3/ 4/ 22 /2 00 18 /2 23 /2 10 /2 /1 3/ 20 00 9 24 /2 00 9 00 00 00 PACE: The 12-Minute Fitness Revolution 09 20 09 09 Lean Body Mass (lbs) 9 9 9 9 10 4/ 5/ 22 /2 6/ 18 /2 9 7/ 23 /2 9/ 10 /2 3 /1 0 /2 00 00 9 00 9 00 9 09 141 . In that time. Carlos has been doing PACE for six months.As of this writing.
com .HDL (mg/dL) 60 50 40 30 20 10 0 Baseline 4-months 80 78 76 74 72 70 68 66 64 Triglycerides (mg/dL) Baseline 4-months 142 www.pacerevolution.
Weight lifting is the best exercise for creating muscle bulk. but isn’t so good for building real strength that you can use. Weight lifters look N PACE: The 12-Minute Fitness Revolution 143 .Chapter NINe Rebuild Real Strength ow that you are well on your way to building real strength and power in your heart and lungs. you can’t count on conventional advice to solve this problem. our environment is no longer providing the challenges to our muscles that we were designed to get from our daily activities. And those machines with cables or rubber bands are even worse. it’s time to ask a related question: What about muscle strength? Your muscles have a problem very much like the problem I exposed with heart and lung strength. forget lifting weights. These problems are similar in two ways. If you go to the average gym today and tell the staff that you want to get stronger. First. they’re probably going to tell you to lift weights – right? But if you want real strength that you can use. Second.
impressive because they have created muscle hypertrophy. PACE encourages myofibrillar hypertrophy. sarcoplasmic hypertrophy is achieved by exhausting the muscles to the point where 144 www. increase of contractile proteins. “I loved the PACE book and Myofibrillar hypertrophy is the am into my second week. you focus on progressively increasing your challenge to continuously stress the contractile proteins. In fact. But there are actually two forms of hypertrophy: one that leads to size but not strength. Fast and Youthful Muscle hypertrophy. This is typical of most body builders. if you watch very hypertrophied bodybuilders play sports they’re unusually tight. clumsy and awkward. muscle size. and one that translates into real muscular strength you can use. To get there. This is typical of most Nova Scotia.com . Congratulations. Sarcoplasmic hypertrophy is the rise of sarcoplasmic fluid in the muscle cell but with no increase in muscular strength.2 While body builders may appear to have more size. is the prize of most body builders. The muscle development they work so hard for actually gets in their way. the kind that builds real strength. There’s which builds muscular strength hope for the elderly. But big muscles are a cosmetic feature.” but with a smaller increase in the Tom R. or the increase in muscle cell size. Antigonish. “PACE Strength” Keeps You Nimble.pacerevolution. Indeed when we look at practical strength tests we find that strength and hypertrophy are very much different and are produced with different training programs.. Canada 1 strength trainers.
By the time you finish your first challenge you’ll feel exhilarated and recharged. In those uncommon cases progressive weight training to near exhaustion is the best tool for the job. In this way you’ll not only make progress faster but you will ultimately reach a level of power. And as you get older. If done properly. You can further improve your functional strength training with PACE by making a few simple variations. It’s one of the benefits activated every time you do PACE. Functional strength on the other hand. and out of the nursing home until the day you arrive at the Pearly Gates. And you can keep this level of confidence and fitness as you age. It keeps you nimble. In this chapter I’ll show you how. It’s not as hard as you might think. is practical strength.they are fatigued and unable to move. strength and mobility. As you are doing PACE you’re working on functional strength training.3 Not what you want for longterm health. independent. It’s what enables you to climb the stairs while you’re carrying four bags of groceries without injuring yourself. You can use your own body weight to focus your training on specific muscle groups. Weight Training Doesn’t Train Anything… Except the Risk of Injury Rarely is muscle hypertrophy alone the goal of my training programs. strength and competency you never imagined possible. it PACE: The 12-Minute Fitness Revolution 145 . functional strength keeps you mobile. fast and youthful. Functional strength propels you out of bed in the morning and helps you carry out life’s daily tasks. And it never feels like a chore.
your body isn’t designed for the mechanics of weight lifting patterns. a welldesigned lower body resistance workout can help restore the lost muscle mass. knees and lower back. In all my years as a personal trainer.will cause your muscle to enlarge. This new muscle mass becomes dysfunctional because it’s disconnected from the central nervous system’s primary purpose of muscle control – to work with other muscles to move your body. which is usually 120/80. surgeons at Yale-New Haven Hospital first discovered a potentially fatal danger for weight lifters. What’s more. tension and size imbalances.pacerevolution. weight lifting has a darker. But even then it is best combined with some type of more functional strength training. But for many in my clinic. tearing fibers and creating bloated hypertrophied muscle fibers in response. more dangerous side to it. In 2003. And it’s certainly not the best way to build functional strength you can use. Aside from the widespread and well-known weight lifting injuries like torn muscles and trauma to the rotator cuff. the recurrent unnatural strain has produced too many injuries. What you’re actually doing is conditioning your muscles to tense up. unnatural patterns of movement. malpositioned joints and sets you up for injuries. Long-term weight lifting creates strength. coach. Blood pressure. fitness consultant and anti-aging physician I can’t escape one more very negative limitation of weight training – you’re not really training anything. elbows.com . And much of it is still emerging. For someone with low muscle mass. rose to levels of 300 146 www.
Nature designed your body to build and maintain muscle in response to the demands of your own body weight.4 Keep in mind. Repetitive heavy lifting to the point of exhaustion isn’t natural to our bodies. published in the journal Cardiology. the Journal of the American Medical Association. John Elefteriades: “Of the 31 patients. After seeing five young patients with heart damage following weight lifting. An accomplished body builder can routinely bench-press twice their body weight or more.5 Their follow up results. for the average weight lifter. “Exercising” this natural function. called aortic dissection. Their study.” 6 Their discovery is tragic but not surprising. We weren’t designed for that kind of exertion. i. This time the Yale surgeons called for widespread heart screenings of anyone considering weight lifting. was followed up three years later with more evidence and a direct warning.e. the Yale researchers concluded the intense pressure led to ruptures of the internal layer of the aorta. This tearing of the lining of the largest blood vessel in the body is fatal unless treated immediately. were summed up by lead surgeon and researcher Dr. Pumping your muscles for the sake of size and not strength can lead to trouble. PACE: The 12-Minute Fitness Revolution 147 . 10 of them are dead. bench-pressing their own body weight is considered to be a moderate challenge at best. published in JAMA.or higher for people who bench pressed weights equal to their own body weight. – moving your body weight – is also the most effective way to strengthen ligaments and tendons.
2. Lower resting blood pressure. Reduction of symptoms associated with Type II diabetes: depression. chin-ups and calisthenics. these eight health enhancers turn on like a switch: 1.pacerevolution. Muscle strength is increased and muscle loss is prevented. 7. keeping you safe during daily activities. Strength Training for Seniors. physique. Reference: Ross J. sleep disorders. The American College of Sports Medicine. cardio and weight lifting took over and created the commercialized modern gym. 8. osteoporosis and depression. going to the gym used to mean boxing. Improves personal appearance. 5. 3.Turn on the Top 8 Benefits of Strong Muscles Once you combine PACE with a strength-training program. self-esteem and self-confidence. After trying it all myself and testing and researching strength building for 30 years. a disease that affects bone fragility. wrestling. 2004 Power Up New Muscle Strength With Nature’s Fitness Trainer Before the modern fads of aerobics. Reduction of body fat. Increased bone mass and density to protect against osteoporosis. Alleviates lower back pain and increases lower back strength. push-ups. the best way to build the kind of functional 148 www. Improves functional flexibility and strength.com . 4. 6.
and they improve bone density. Green Berets Mark P. they make it easier to perform routine physical tasks. The good news is that you are already addressing muscle strength with PACE. I am fully been at the core of the able to handle the daily rigors of the strength-training program job. No special or expensive equipment is necessary and with a few simple maneuvers. Because all my PACE programs employ your body weight in natural movements. in the office. or at home. This recent trend in muscle strengthening science – away from weight training and toward body weight exercise – is really not new at all but simply returning to an earlier more natural and wiser method.S.. metabolism and immune “I am now completing my ‘rookie function. In this way they mimic the challenges that we were designed to face but now lack in the modern world. With a little variation you can use different calisthenics to challenge different muscle groups in functional patterns to generate considerable muscle strength. PACE: The 12-Minute Fitness Revolution 149 . They employ positions and motions that you use to move your own body. They have long year’ as a cop and at 60. Practiced over time. anywhere” exercise. You can do calisthenics whether you’re on the road. you could call most functional. In fact. I owe most of that to PACE. Liberty. bodyweight exercises good old-fashioned calisthenics.strength that you use in normal daily activities remains exercises that use your own body weight. It’s the perfect “anytime. MO and Navy Seals.” for the U. you can exercise multiple muscle groups. Bodyweight exercises are a type of “functional exercise” because they train function or real world use. The Greek word “calisthenics” comes from “kallos” for beauty and “thenos” for strength. you will be building real muscle strength.
muscle wasting causes us to lose the ability to move our bodies. and hurdle steps. often requiring the assistance of walking aids and wheelchairs.pacerevolution. is your best approach to muscle conditioning. Moving your body through these physical motions will prevent injury by loosening joints and tendons. As we get older. I like to begin with several repetitions of arm circles.As with any exercise program. you also improve your stamina and stability. upper body rotations. such as calisthenics. In just a few weeks. especially those needing to recover from heart disease. you should see results if you remain consistent and stay with the program.com . Speed Your Recovery From Heart Attack and Heart Disease People of all ages benefit from muscular conditioning. leg lifts. This makes performing everyday physical activities less challenging. By increasing the size of your muscles. Strengthening your muscle capacity creates positive muscle adaptation. Using a functional resistance-training program. begin slowly. You’ll need to build up your stamina by starting slowly and increasing your endurance. Here’s How You Do It: More Power and More Strength in 3 Easy Steps PACE gets results by adding a progressive element to your 150 www.
You stop and rest. do 100 repetitions of each. How long did it take you? Twenty minutes? Forty minutes? An hour? It doesn’t matter. You do 30 more then rest. This is a simple yet very effective way of doing PACE with calisthenics. Start by selecting three calisthenics or body-weight exercises. It doesn’t matter if you’re walking. Now here’s the progressive element of this training program. You do 30 without a break. And PACE: The 12-Minute Fitness Revolution 151 . Next time. You do the same with push-ups. As long you time yourself and do 100 of each. You keep going in spurts until you finish. pick up the count where you left off. Then you start your jump pull-ups. Here’s an example: You look at your watch or use a stopwatch. My favorite strategy is simple: Time yourself and try and do it faster next time. I like to start with: • Jump Squats • Jump Pull-Ups • Push-Ups When you’re ready. coordination and new myofibril growth. Time yourself. As soon as you are able to get going again. riding a bike or running on a treadmill. If you need to take a break that’s fine. You do another 40 and then rest again. you time yourself again and shoot for doing it a little faster each time. Now… you’re done.workout. Calisthenics are no different. You start with jump squats. You’re working all the major muscle groups in a way that promotes strength.
by challenging yourself to do it slightly faster each time.com . The first time I did this routine it took me about 15 minutes: Four minutes for the jump squats.pacerevolution. 152 www. 100 repetitions There are infinite possibilities here. Here’s an example: • Alternating Lunges. My clothes are big on me!!! Yippee!” Sharon B. FL For descriptions of the exercises. try doing wall push-ups or knee push-ups. Remember: take it slow. 4 minutes for the jump pull-ups and 3 minutes for the push-ups… and about 4 minutes of rest in between. you’re using the PACE techniques of progressivity and acceleration. combine with other calisthenics mentioned in this chapter. You’ll be able to monitor your progress more effectively. see below. “I love PACE. But you can use others. make note of how long it takes to do each exercise. I have had a lot of success with the program. 100 repetitions • Crunches. You are more likely to make progressive changes if you keep a detailed report. (If you get too tired doing normal push-ups. especially at the beginning. Boynton Beach. It doesn’t matter how long it takes. 100 repetitions • Dips.) Looking for variations or new ideas? The three exercises mentioned above work brilliantly together. It’s helpful if you record your heart rate at each stage too.. Be patient and be diligent. For new challenges. Try choosing one routine from each category below to make a new challenge.
These muscles are: • Quadriceps on the front of your thighs. In our native world they would bear the biggest challenges but are the most neglected in our modern world. PACE: The 12-Minute Fitness Revolution 153 . Your three biggest muscles work to flex and extend your hip joint. your lower body needs more attention than your upper body. PACE keeps you functional in these key areas: MOVE Climb stairs Walk about CARRY Luggage PICK UP Children Boxes GET UP Out of bed ENDURE In the cold wind On endless shopping trips Groceries Packages Out of the car In the hot sun Off the couch On long travels Run for cover Supplies Lower Body Strength: Your Key to Life-Long Mobility Here’s another point you are unlikely to hear from your gym: when it comes to restoring your native strength. • Gluteus muscles in your buttocks. They provide your foundation and you should focus on strengthening them first.Stay Independent and Mobile as You Age 3 No Wheelchairs 3 No Dependence on Others 3 No Assisted Living Facilities Don’t give up control over your own life. These muscles are bigger and meant to be stronger. • Hamstrings on the back of your thighs.
154 www. Continue exhaling and let your arms swing up as you stand.pacerevolution. At the end of the inhalation.Four of the best exercises for these muscles are: • Hindu Squats – Stand with your feet shoulder-width apart. your elbows should be behind you with both hands in a fist. bend your knees and squat. As you pull back. Let your arms fall to your sides and touch the ground with the tips of your fingers. parallel to the ground with your hands open and palms facing down. turn the wrists up and make a fist. This brings you back to the starting position: standing straight up with your arms extended in front of you. Extend your arms out in front of you. palm side up. Inhale briskly and pull your hands straight back. From this position.com . exhale. hands open and palms facing down.
Repeat until you feel winded. you can increase your speed to one squat per second. Repeat with your left leg. you’ll be able to do 100 repetitions in a set. (I do 500 every other day…) • Alternating Lunges – With your hands on your hips. Once you are comfortable with the form. PACE: The 12-Minute Fitness Revolution 155 . Push off from your leading foot and return to the starting position. Rest.Repeat at the pace of one repetition every four seconds. Once you’re conditioned. take a step forward with your right leg until your front knee is bent 90 degrees and your back knee almost touches the ground. recover and do another set.
Return to standing position. Simultaneously.pacerevolution. Repeat. quickly straighten legs and jump upward as high as you can. Bring your arms forward. After landing. without losing your balance.com . 156 www.• Squats – With feet shoulder width apart. arms at sides. parallel to the floor. Begin with these muscles and work them first if you want to maximize the effect on your total body strength. Repeat. feet together. extend arms and reach overhead. quickly return to original position. squat as far as possible. • Jump Squats – With body crouched. head straight and level.
Functional strength is supported by building powerful core muscle groups to improve your breath. PACE: The 12-Minute Fitness Revolution 157 . posture. hold. and repeat.Easily Maintain Rock-Hard Abs and Wipe Out Lower Back Pain To prevent pain and injury in the lower back. legs six inches off the ground. Lift legs another foot higher. Repeat. The four best floor exercises for concentrating on your abdomen include: • Crunches/Sit-Ups – Lie on your back. you must have strong abdominal muscles. • Leg Levers – Lie on your back. return to starting position. and mechanics of motion. raise your head and feet slightly.
pacerevolution. • Scissors – Lie on your back. Spread legs apart and then bring them together. Repeat. 158 www.• Back Flutter Kicks – Lie on your back. and alternate each leg 2 to 3 feet off ground. raise legs a few inches off ground. Repeat.com .
Pump Up Your Chest and Arms Without Going to the Gym You build practical strength by engaging in a full range of motion activities. focus more on your back than your chest and arms. To prevent injury. Lower yourself until you almost touch the ground. Place hands a little wider than shoulder-width apart. The best exercises for building upper body strength include: • Push-Ups – Lie face down. Challenge your upper body by using your own body weight. PACE: The 12-Minute Fitness Revolution 159 . Everyday activities. Straighten your back and place feet together. will be easier as your muscles build useful strength. like lifting heavy packages or moving furniture.
com . Lower yourself until you almost touch the ground. Repeat. Now press your body back to the starting position. Start standing up and then lean against a wall with your hands out. • Knee Push-Up (Modified Push-Up) – Start with your knees on the floor and your feet up.• Wall Push-Up (Modified Push-Up) – This exercise is great for people who are not able to do a regular push up. Place your hands parallel with your shoulders and a bit wider than shoulder-width apart. 160 www. Extend your arms until your arms come close to locking out. Now with your hands at shoulder length apart lower yourself toward the wall. To make it more challenging find something lower like a desk or bench.pacerevolution.
• Pull-Ups – Palms face out for a traditional pull-up on a bar to strengthen middle back muscles. Raise arms and legs off floor and sweep arms back to your thighs (similar to a breaststroke). Repeat. PACE: The 12-Minute Fitness Revolution 161 . Stretch your arms in front of you. Palms face toward you to do a chin-up. Return arms to starting position.• Arm Haulers – Lie on your stomach. which strengthens the back and biceps.
pacerevolution. Slowly lower yourself until elbows are at 90-degree angles. Slowly raise yourself. Jump up with your legs and pull yourself up at the same time. Lift feet off ground. middle back and triceps.• Jump Pull-Ups – Same as above except you start with your feet on the floor. Repeat. Jumping with your legs gives you more power and lets you do more repetitions than if your body were hanging from the bar. two chairs or two desks. Pause. Excellent exercise for chest. • Dips – Use parallel bars. 162 www. while putting one hand on each object.com . Your hands are on the bar as you would for a normal pull-up. but with your knees slightly bent.
turn your upper body. Repeat. toes slightly pointing outward.You can alternate with these other bodyweight exercises: • Instep Touches – Stand with feet shoulder-width apart. arms extended to your sides and parallel to the floor. head straight and level. Simultaneously. raise your other arm to ceiling. PACE: The 12-Minute Fitness Revolution 163 . Keep arms and legs straight but not locked. Bend forward at your waist. and bring the fingers of one hand to instep of opposite foot.
Reverse this motion. remaining perpendicular to the floor. without stopping. Your arms will be parallel to the floor in front of you. Repeat. bend your knees to lower your body. head straight and level. 164 www.• Knee Bends – With feet almost together and arms at sides. and return to original starting position. rise up on your toes.com . When thighs are parallel.pacerevolution. with fingers together and palms facing down and back. while simultaneously swinging your arms forward.
faster sprints and farther throws. • Bounding – This movement resembles a big leap while running. • Tuck Jumps – This movement is basically a jump into the air as high as you can while bringing your legs in and your knees up to your chest. power and range of movement – especially in the lower body. Applied to PACE and functional strength. Your feet should land softly on box. Think of a long-distance jumper right before he launches himself… like a gazelle darting through the bush. Don’t pause or wait too long in your squat position before jumping. Repeat. don’t jump back down. • Jump to Box – In this exercise a “box” can be a platform. a bench or a piece of gym equipment that provides a “step up” of several inches up to a couple of feet. Used for athletic and sports performance. powerful movements. Stand with your feet shoulder-width apart. Lower your body into a half-squat position and immediately jump up onto box. which provides you with the “getting up” and “climbing” ability. step back down to the ground. Plyometrics training is designed to produce fast.Or you can try a few of these plyometric exercises. Land on balls of feet and repeat immediately. Remember to land soft on feet and spring back into the air. plyometric exercises build strength. keep your knees slightly bent and your arms at your sides. Jump up bringing your knees up to your chest. After you jump. Start PACE: The 12-Minute Fitness Revolution 165 . Stand facing the box with your feet a bit wider than shoulder-width. plyometric exercise enhances the nervous system and allows for higher jumps. Stay on the ground for as little time as possible before repeating.
) If you feel any dizziness. IL. Champaign. Note: For demonstrations of the plyometric routines. Think of an exaggerated running motion and focus on your push-off and air time. Now hop to the left and land in the ring to your left side. Repeat with the other leg and arm. • Box Drill with Rings – This movement involves jumping from side to side with 4 rings placed in the form of a square. you will transform your body through the power of calisthenics. As you push off your foot. Hop forward using both feet and land in second ring right in front of you. you land in the rings. Science and Practice of Strength Training. move your right arm forward. Rest and repeat. you’ll see improvements in your stamina and appearance. refer to your PACE video. • Bounding with Rings – Same as above except that you put rings on the ground. Endnotes 1 Zatsiorsky VM. Do not over-exert yourself.pacerevolution. Now jump backward to land in ring behind you. slow down. 2006. By doing a regular calisthenics routine. Finish by jumping to your right to land in the ring you started in. shortness of breath or pain. Kraemer WJ. At the same time. 2 Ibid 166 www.by jogging to gain forward momentum. which are 3 to 4 feet out on either side. Human Kinetics. (See Appendix A. If done effectively. forcefully push off with the left foot. When you’re ready. Start by standing with your feet slightly wider than hip-width apart in the first circle.com .
ScienCentral. 2006. Tranquilli MA. Weightlifting Death Risk. Hatzaras I. PACE: The 12-Minute Fitness Revolution 167 . Tranquilli M. et al.290(21):2803 5 Hatzaras I. et al.3 Ibid 4 Elefteriades JA. 2003.107:103-106 6 Gramza J. Weight Lifting and Rupture of Silent Aortic Aneurysms. 2007. Cardiology. JAMA. Jul 18. Weight Lifting and Aortic Dissection: More Evidence for a Connection. Coady PM.
During that first consultation we did a round of blood testing and talked about a plan of action. In just three months.PATIENT STORY Rik Pavlescak Rik came to my office in December of 2006 and told me he felt okay in general but had trouble losing weight and keeping it off.com . Rik: • Lost 48 pounds of fat • Built 24 pounds of new muscle • Lowered his triglycerides (blood fat) from 470 to 256 140 130 120 110 100 90 80 70 60 1/ 20 1/ 07 Body Fat (lbs) 2/ 20 1/ 07 3/ 20 1/ 07 4/ 20 1/ 07 168 www. He showed an immediate interest in PACE and felt like it could work. Rik’s progress was swift and dramatic. After the holiday break he returned in January of 2007 to start PACE.pacerevolution.
160 150 140 130 120 110 100 Lean Body Mass (lbs) 1/ 1/ 20 07 500 450 400 350 300 250 200 150 Tryglicerides (mg/dL) 2/ 1/ 20 07 3/ 1/ 20 07 4/ 1/ 20 07 Baseline 2-months PACE: The 12-Minute Fitness Revolution 169 .
less fat 170 www.com .pacerevolution.Rik is another example of PACE delivering fast results. His pictures tell the whole story. Rik Before Rik with 48 lbs.
raw vegetables and sweet fruits. tofu burgers and low-fat garbage that tastes likes cardboard are no better than the other unnatural processed junk food they are designed to replace. In fact. builds muscle. But each one of these natural capacities comes faster and easier when you start eating the foods you were born to eat. the modern world changed our eating habits as well. just like with our routine physical challenges. fresh eggs. fish. your ancestors didn’t fret about fat or count PACE: The 12-Minute Fitness Revolution 171 P . I’ll show you how to quickly hit and maintain your ideal weight. And. And once again the modern medical establishment and popular media failed to recognize the real problem and prescribed the wrong solutions.Chapter teN Stay Lean for Life Power Your PACE With Foods You Love ACE naturally burns fat. Once again. In this chapter I’ll put these myths to rest. We are simply born into it. you won’t have to suffer through one more day of bland. As you’ll discover. expands your lungs and bulletproofs your heart. It happened without our full knowledge or consent. It’s all substitute food when what we really need is simply the same stuff we always ate for many millennia – I’m talking about real food: salty red meats. all the bird food. tasteless food.
calories. They enjoyed naturally lean and muscular bodies by following their instincts. You can too. It’s easier than you think.
Fat Loss Myth #1: Counting Calories Is the Best Way to Burn Fat
Doctors and nutritionists would have you believe that counting calories is the only way to lose fat. How many times have you heard this misguided advice? • Calories in, calories out… that’s all you need to worry about. • If you consume more calories than you burn, the rest turns to fat. • The best way to burn calories is aerobic exercise. There’s only one problem. Their theory seems to make sense but it almost always fails when you try to apply it in the real world. It just doesn’t work. Your body is not a machine. It’s a living, sentient being that has its own “intelligence.” It reacts to what it judges its environment to be. It decides on its own how to use the calories you consume. I propose that excess calories do not automatically turn to fat. Of course, some people just eat way too much. If you’re trying to lose fat, such over consumption will obviously get in your way. But for most people trying to lose weight that’s not the problem. And for the majority of people, I tell them: If you want to lose fat and keep it off, forget about calories. You may be surprised to hear that. It may sound like a contradiction. Let me explain why I believe counting calories is not necessary or even 172 www.pacerevolution.com
very helpful in losing fat. I will show you in the same way I learned – from a patient’s story. This point is one I was regrettably slow to learn. I thought it violated the laws of thermodynamics, so I had to be beaten over the head with it before it finally sank in.
Eating Fewer Calories and Getting Heavier By the Day
A young woman came to my clinic about 17 years ago. We’ll call her LS. She was 5΄ 2˝ and weighed 170 pounds. She had been trying to lose weight for two years but said, “No matter how little I eat, my weight just keeps going up.” When I asked her about exercise, she insisted, “I work as a waitress and I’m on the run for 10 hours a day. And I’m up to working out 5 times a week.” I told her to cut her calories to 1600 and see me in 2 weeks. She did this diligently and brought me a complete record. Her weight went up by 4 pounds. I told her to bring down her calories to 1400 per day. The result? She gained four more pounds. I cut her to 1200 then 1000 calories and again she gained weight. Now she lacked energy, “I’ve tried 11 years of weight loss diets and nothing seemed to work. I’d take off the weight and once I stopped the diet, my weight would creep up again. I went to see Dr. Sears and his weight loss program was so easy, I adapted quickly. I was wearing an extra, extra large and now I wear a medium. I weighed 210 lbs. and I now weigh 170 lbs. Everyone has noticed my weight loss and I’m so full of energy that I’m doing things now that I couldn’t do before.” Barbara S., Boca Raton, FL
PACE: The 12-Minute Fitness Revolution
couldn’t make herself go to the gym anymore, and was feeling depressed. She still wanted to lose weight. So… I told her to cut her calories to 800 and see me again in 2 weeks. I never saw her again and she didn’t return the calls from my office. If I could, I would apologize to her and tell her what we did wrong.
Sticking to the Wrong Strategy for Weight Loss
You have probably heard that conventional diets don’t work. History has shown that 5 out of 6 people who try to lose weight fail. And more than 90% of those who do succeed in losing weight gain all the weight back within 2 years. When you consider the flawed strategy these diets use, this is no surprise. It’s exceptionally difficult to stay healthy and achieve and maintain your ideal weight by starving yourself thin. Even if you could do it, it would eventually rob you of the very things that make life sweet. Losing weight has been so hard because you have the wrong tool for the job. If you drop your calories too low and go hungry – forcing your body to lose weight – your body will fight you in this effort. Remember, your body has a built in “intelligence.” It reacts as if you are starving and will do everything it can to preserve your fat. And when you lose weight through starving yourself, you also lose important muscle, bone and even vital organ mass. Your body has mechanisms for setting your weight at where it 174 www.pacerevolution.com
wants it to be. It is similar to the way you set your house temperature with your thermostat. So the right tool for the job is one that changes your set point. The good news is that you can change the controls for your set point. But they’re not the diet and exercise that we used to think. They involve eating differently – not necessarily eating less.
Pushing 5,000 Calories a Day and Still Dropping Pounds
At about the same time that I was becoming perplexed over why my patients were not responding to a low-calorie diet, I encountered a patient at the opposite extreme. We’ll call him ST. ST also weighed 170 pounds, the same as LS, the young lady who couldn’t lose a pound of fat from a low-calorie diet. But ST wanted to gain weight. His trainer had told him to eat as much protein as possible. But he hadn’t gained a pound. When this didn’t work, he added more protein. He kept adding more protein until he came to see me. Frustrated, he said, “Doc I’m up to eating like a pig 6 times a day. I’m stuffed all the time and I can’t gain a pound.” When I looked at his food log, I could hardly believe it. He ate a dozen egg whites a day. He ate 24 ounces of steak at a time, sometimes twice a day. He drank a 40 oz protein shake twice a day. And in between meals, he would scarf down 36 oz of canned tuna and pure protein snacks. When I totaled the calories, he ate between 4500 and 5000 calories a day for the previous 12 weeks. And he lost 6 pounds.
PACE: The 12-Minute Fitness Revolution
I thought exercise might explain it. But he said, “No Doc, I’m doing very little. I go to the gym 3 times a week but I don’t do cardio and I’m out of there in 20 minutes. I don’t want to burn the calories…” At first, I thought it must be the difference in the rate these two individuals burn calories at rest. This is called Basal Metabolic Rate (BMR). But to account for such a dramatic difference, the BMR would have to vary by more than 500%. But research shows only a marginal variation in a person’s BMR. Nowhere near that magnitude. Clearly, something else was at play… What ST had done was discover by accident the most important principal of healthy weight loss. To make weight loss relatively easy and healthy you must over-consume protein. I mean you must eat more protein than your body is going to use. Why do this? Because this is what throws the metabolic switch. It tells your body that times are good. When times are good, it doesn’t need the stored fat. It can now burn that fat for other things.
Fat Loss Myth #2: Eating Fat Makes You Fat
For 30 years, the American Heart Association, the modern food industry and the media have been telling you the secret to fat loss is a low-fat diet. This is a dangerous mistake. For years, a handful of us in medicine have been telling you the opposite – that dietary fat is not the problem. And when you eat low-fat, you inevitably eat more carbohydrates and inadvertently
sacrifice the most important nutrient, protein. This is a prescription for losing vital muscle and turning your body into flab. All along, we’ve had a growing body of medical studies backing up our claims. But the governmental organizations have stubbornly clung to their low fat hypothesis and the media has failed to recognize the mounting evidence against it. But over the last few years, that has finally started to change… In 2003, The New York Times Sunday Magazine ran a cover story entitled “What If It’s All Been a Big Fat Lie?” The article said the American medical establishment’s worst nightmare had come true – not only had they been wrong about what constitutes a healthy diet, but their recommendations had made the problem worse… and their critics had been right all along. Let me be clear: eating a low-fat diet not only makes you fatter, but also puts you at risk for a slew of medical problems, from the onset of diabetes to heart disease and stroke. “As a former long distance runner, I am thrilled with PACE. The sprinting workouts have allowed me to keep running and injuryfree. The definition in my muscles and the fact that I am not muscle wasting any more, contributed to an increase in fitness. I now have a better understanding of what it means to be fit. PACE is my cardio program. It requires less time and really delivers. Thank you for sharing this wonderful training program.” Linda O., East Greenwich, RI
PACE: The 12-Minute Fitness Revolution
pacerevolution.Enjoy the Food You Were Designed to Eat The New York Times Magazine article was largely correct. It’s the diet we were eating – without the help of modern medicine – for eons. There is still much to be learned about nutrition. But one thing is becoming increasingly clear: The best diet is the diet that we instinctively want to eat. Our Wellness Research Foundation has collected compelling scientific evidence that not only the modern epidemic of obesity but many “modern” diseases are either caused or worsened by following the diet that you’ve been told was healthy. Hundreds of medical studies have shown that the low fat. their pain of arthritis vanish and their diabetes reverse. their high blood pressures resolve. 178 www. I’ve seen them make the transformation from fat and sickly to lean and healthy. My clinic is full of patients who used to take multiple medications and now take none. Along with becoming lean. these men and women see their cholesterols and triglycerides drop. If you want to burn fat.com . highstarch diet advocated by so many has made Americans fatter and sicker. You can eat the things your father probably told you would “put hair on your chest” decades ago – like steak and eggs! I’ve helped hundreds of my own patients use this approach. The good news is you can start eating the foods you like. you have to forget about tofu burgers. cereals and whole grain breads.
He studied 14 remaining hunter-gatherer cultures.1948 PACE: The 12-Minute Fitness Revolution 179 . When all those vegetarian books were so popular back in the 60s and 70s. forage for small animals and routinely hunt down and eat any game they can kill. And we can go even further back in time. Of particular note is the work of Dr. Man’s closest living relative. regularly hunts down and consumes animal flesh.org Weston A. the chimpanzee.What Did Your Ancient Ancestors Really Have for Dinner? The earliest evidence of the diet of early man comes from fossils. is the data from indigenous cultures. The meat is very highly prized with the highest-ranking members consuming their fill first. The record is clear. This was cited as a reason for people to swear off beef and eat bean sprouts instead. Weston Price. Photo © Price-Pottenger Nutrition Foundation www. Many of these cultures survived unaffected by the modern world into the 20th century. Price 1870 . Perhaps even more convincing. His whole culture was built around acquiring and consuming meat. They show a preference for the fat and the organs of their prey.price-pottenger. Most other primates regularly eat insects. I still see this claim being made but we now know it to be false. Early man preferred animal flesh. primatologists believed most other primates were vegetarians. He traveled throughout the world meticulously documenting their lifestyles. Anthropologists studied and recorded their dietary habits.
One.” 1 The fact that native pre-agricultural societies universally ate more protein than the average modern diet surprises my patients. He examined the diets of 229 of the world’s remaining native societies. Loren Cordain. often reserved for the privileged. Two. There was not a single vegetarian culture.com . they were universally lean and lacked the modern constellation of diseases. Animal foods made up 50-65% of the societies’ diets. Here’s a summary of his findings: • • • • He also found no vegetarian cultures. Cordain is an expert on primitive dietary habits and a professor of exercise physiology at Colorado State University. 180 www. Game was their principal source of protein and fat. Dr. Organ meat was most coveted. An extensive study of the health of native people was conducted by Dr.He discovered two very remarkable features in every culture. they all prized and ate meat.pacerevolution. Hunted game or fish was highly valued. Dr. They have read that we eat too much protein. Cordain concluded: “… this high reliance on animal-based foods coupled with the relatively low carbohydrate content of wild plant foods produces universally characteristic macronutrient consumption ratios in which protein intakes are greater at the expense of carbohydrate. Cordain also found hunter-gatherers relied on animal products as their main food source.
the Masai of east Africa who live on raw milk. Plano. Among the healthiest of all native groups studied are the Dinkas. They live along the banks of the Nile River and live mostly on fish and shellfish. heart disease or cancer in 15 years. “PACE is outstanding. makes one conclusion undeniable: A low-fat vegetarian diet has never been the natural diet of man. The Biggest Meat Eaters Don’t Get Fat Politically correct or not. For instance. One western physician who lived among them reported to have never seen a single case of obesity.. when taken together. I even jot down your URL and give it to complete strangers that I meet. TX PACE: The 12-Minute Fitness Revolution 181 . The truth is the exact opposite. For millions of years man has eaten meat. What’s more.Pre-Agricultural Diet Carbs 31% Protein 31% Fats 38% Typical American Diet Fats 35% Carbs 49% Protein 16% The evidence. meat was universally prized in every primitive culture. Keep up the great work.” Jim W. obesity or heart disease. cattle meat and blood and organ meat appeared to completely lack dental cavities. I try to tell everyone I can about it. the healthier it appeared. the more meat an indigenous society ate.
Set the Time Machine to 10. Farming could support a larger population. Skeletal relics can show the age. height. illnesses. This was the start of the Agricultural Revolution. But not in the way you might think. Archaeologists have found that farming communities were more malnourished and disease ridden than their hunter-gatherer predecessors. some people began to domesticate plants and animals. There was a gradual switch from hunting and gathering to farming. Even today.com . Hunter-gatherer skeletons in Greece show that the average height was about 5΄9˝. Compared to the hunter-gatherers who proceeded them. Human remains tell the tale.000 years ago. the farmers had a nearly 50% increase … in malnutrition.pacerevolution.” 2 182 www. Archaeologists can identify the Agricultural Revolution in the fossil record. Quality was traded for quantity.D. – Back to the Dawn of High Carb Diets Beginning about 15. the Greek population has not fully regained the height of their primitive predecessors. The record of native people in the Illinois and Ohio River valleys also demonstrate the health consequences of agriculture. and the state of health of an individual. weight. 1150 … these early farmers paid a price for their new-found livelihood.000 B. gender. Until the advent of agriculture. “Archaeologists have excavated some 800 skeletons that paint a picture of the health changes that occurred when a hunter-gatherer culture gave way to the intensive maize farming around A. a fourfold increase in iron-deficiency anemia … [and] a threefold rise in infectious disease.C. when Greeks suddenly shrank to a mere 5΄.
FL Fat Is Wrongly Blamed for Making People Fat You can blame a reductionist view of health. their fat and protein intake went down and their carbohydrate intake went up. And. Other staple crops like potatoes. Of course. wheat. The incidence of malnutrition and diseases rose in every case I can find. it began to be identified as the modern plague. There are no other crops.Farmers always grow high-carbohydrate crops. “Dr. Farming communities no longer receive the range of nutrients that hunter-gatherers had. I am very happy with the way I look now. the sudden rise in the modern constellation of diseases did not go unnoticed. Even the soybean often touted for is high protein is still over 80% carbohydrate. Wellington.. In the middle of the last century. PACE: The 12-Minute Fitness Revolution 183 . Malnourished farmers were more susceptible to disease. I’m looking forward to the future. the cause of the problem was misread.” Theadora W. When hunter-gatherers switched to farming. ‘What on earth have you been doing? You look so good!’ For the first time in my life. and rice are all over 90% carbohydrate. The record is consistent. Sears helped me go from a size 16 to a size 10. She was amazed and said. I actually have a waist! My neighbor hadn’t seen me in 3 months and could hardly recognize me. you can blame the commercial interest of food producers or slick Madison Avenue marketing but for one reason or another. farmers do not consume high amounts of protein. corn.
according to the “Dietary Goals.pacerevolution. Endocrinology or the study of hormones was not considered. is neutral. Your body controls fat building. the food industry quickly produced a slew of “low fat” products. The National Institutes of Health jumped on the “ban fat” wagon. fat was identified as the culprit. But without the tasty fat. Scientists have even recently identified the cellular machinery that turns carbohydrates into fat. Eat more carbohydrate and you will secrete more insulin and build more fat all other things being equal. It converts excess dietary carbohydrates into fat stores. Insulin is secreted in response to carbohydrate.Without real evidence. How much insulin do you secrete in response to a fat-laden meal? Zero. in contrast. Researchers at the University of Texas Southwestern Medical Center found a protein in cells called ChREBP. In 1984. 184 www. Fat in the diet. The hormone insulin controls fat. High amounts of sugar became a common additive. In response. And. the food produced was bland. If we can divorce ourselves from the prejudice about fat. NIH announced that Americans must cut their fat intake.” The publication advised that Americans drastically cut their dietary fat intake. Hormones are used to set the controls.com .” fat was the cause of illnesses sweeping the nation. It was not known that native diets consisted of more fat than modern diets. the endocrinology is really quite simple. George McGovern led a Senate Committee that released its “Dietary Goals for the United States. Big Mistake: Americans Abandon Fat and Go Carb Crazy In 1977.
they had gotten this advice from their physicians. If you deprive yourself of animal fat. But there is another problem emerging from the low fat advice: The lower fat intake itself can be detrimental to your health. Cholesterol is the building block for testosterone. The amount of calories from fat in the American diet decreased.Americans replaced fat with refined carbohydrates and sugar. Often. Some of the most severe testosterone deficiencies I’ve encountered were in men eating a very low-fat diet. And. Eating cereal they claimed would solve the problem. PACE: The 12-Minute Fitness Revolution 185 . Cereals were cheap to produce and could be sold at a huge profit. Excessive intake of carbohydrate is the central dietary problem in my patient population. the amount of calories from refined carbohydrates increased… dramatically. there might be a twisted kernel of truth. As bizarre as this and the other inflated and unsubstantiated claims were. depression. obesity and fatigue to name a few). When Kellogg and other early proponents of cereals started their health farms. they preached that modern society was oversexed. I’ve seen evidence for this first hand. Testosterone deficiency has the worst kinds of consequences for men (impotence. Your Body Needs Essential Fats Every 24 Hours A huge problem with low fat is that it also means high carb. your testosterone will go down.
The researchers found that people who eat low-fat diets develop weaker immune systems. My body is toned and looks better than it’s looked in years. takes very little time and has great rewards. I feel great and love to go to the gym for my 1520 minute routine. E.3 The State University of New York at Buffalo also reported that low-fat diets cause health problems. Salisbury.4 A certain amount of fat is critical to absorb vitamins.com . Follow a few simple rules for selecting your food. and K and coenzyme CoQ10 cannot be absorbed without fat. I lost 15 lbs. It works. “I love the PACE. which is not an outcome I expected from exercising. I would and do recommend this program all the time. You will 186 www. What was caused by 10-millennia of farming and worsened by weak science and bad advice can be fixed by you alone.” Alison H. without changing my diet. MD Ditch the Modern Diets and Get Back to Your Native Fitness The good news is that fixing this mess is not as hard as you might think. it’s simple. I receive compliments all the time.One study published in The American Journal of Clinical Nutrition found that low-fat diets affect calcium absorption. I have great energy and love the way I look. The fat-soluble nutrients like vitamins A.. I even sing better after my routine. Over the course of about 10 months. The study found low-fat diets were associated with 20% lower calcium absorption than higher fat diets. D.pacerevolution.
6 The Journal of Nutrition published a German study that proved the importance of protein. You will be able to eat better tasting foods and feel more satisfied. During the low-carb diet the people experienced a significant drop in blood sugar levels. The people first ate a low-carb diet with 25% of calories coming from carbohydrates.7 An alarming report out of Stockholm University has raised even more debate about carbohydrates. The researchers found that high-protein diets boost antioxidant levels. The higher the protein consumed. One important study analyzed diabetic patients. After 8 weeks. A number of studies have also been done concerning lean meat and cholesterol. One of the most recent studies has proven that the incorporation of lean meat into the diet helps reduce cholesterol levels. By the way. which was PACE: The 12-Minute Fitness Revolution 187 . the higher their antioxidant levels became.5 Numerous studies have proven that low-carbohydrate diets improve diabetes. it didn’t matter whether it was white meat and red meat. Low protein consumption actually seemed to induce the oxidative effects of free radicals.find a guide to selecting healthy “real natural” foods in this book. Both lowered bad LDL cholesterol and raised good HDL cholesterol. they switched to a high-carb diet with 55% of calories from carbohydrates (very similar to the average American’s diet). And don’t be worried that eating meat is going to drive up your cholesterol. The report. When they switched to the high-carb diet they experienced a rise in blood sugar levels and a worsening of their diabetic condition.
found cancer-causing agents in breads. But the amount of carbs in one carrot is very 188 www. for example. Acrylamide is recognized as a carcinogen by the US Environmental Protection Agency. The GI tells you how fast different foods spike your blood sugar. Starch transforms into a compound called acrylamide when heated. potatoes. Why is this important? Some foods are high on the GI. That’s where the GL is a great help. You’ve probably heard of it. it’s almost the same as eating table sugar.8 Burn Fat Faster With This Simple Rule of Thumb One of your best tools for fat loss is the Glycemic Index (GI). your body releases a flood of insulin. Carrots. And. it’s a tool most people haven’t even heard about.com . and cereals. I strongly believe in the GI and have been using it for years with amazing results. High glycemic foods turn into blood sugar very quickly. there’s a missing piece to it… something that can take you a step further and give you faster. And all that insulin makes you fat.released through Sweden’s National Food Administration in April 2002. That’s a problem. It measures how quickly foods break down into sugar in your bloodstream. slow and tired. rate a 92. It measures the amount of carbohydrate in each serving of food. Starchy foods like potatoes are a good example. But. It’s called the Glycemic Load (GL). But the GI won’t tell you how much carbohydrate per serving you’re getting. Potatoes have such a high GI rating. Remember: insulin tells your body to make and store fat.pacerevolution. rice. better results. When your blood sugar levels are up for long periods of time.
the GI and the GL make a powerful duo for helping you make the best food choices possible to shed fat and keep it off. For millions of years before that. And it eventually leads to insulin resistance. That means for every serving of corn you eat. carbs. That makes corn a very fattening food. So even though they are high on the GI. their low GL makes them a good choice. Corn rates a 55 on the GI. That’s not a very longtime from an evolutionary standpoint. It becomes a vicious cycle. You Were Born to Eat a Low Glycemic Diet When your insulin is high. The USDA food pyramid recommends that you eat grains. But were we born to eat grains? Farming and grain-based agriculture – the staple of our modern diet – were developed about 10. but would be fine in moderation. Until you look at corn’s GL… a whopping 62. you’re getting a huge load of carbohydrate. That’s a little high. and starchy foods and it’s literally making you sick and fat. You then have to secrete more and more insulin to get its job done. your body becomes less and less responsive to insulin. Together. Carrots rate a 1 on the GL. Insulin resistance then makes it difficult to regulate blood sugar. our hunter-gatherer ancestors PACE: The 12-Minute Fitness Revolution 189 . You are just asking for diabetes at this point.000 years ago.low. Here’s one that may surprise you.
The GI is what we use to measure how rapidly carbs in a food 190 www. but how rapidly that conversion takes place and how long the resulting increase in blood sugar lasts makes a huge difference to your health. nuts. All digestible carbs are converted to glucose in the bloodstream eventually. berries… all low glycemic. your body is 99. They developed this diet all on their own without books or charts. and berries. but natural simple sugars like those found in honey and fruit tend to be much easier on the body’s glucose/ insulin balance than complex starchy foods like breads. Our ancestors did something right. Follow the Glycemic “Speed Limit” for Faster Fat Loss Different kinds of carbs have different effects on your body. And genetically speaking.com . And it kept them lean and healthy.pacerevolution. Lean meats. wild vegetables. Their bodies evolved around a diet that gave them the strength. while the simple sugars don’t have the same negative effect. nuts. As you can see. Many people think sweet foods have a greater impact on blood sugar. They followed a low-glycemic diet. not much has changed. breakfast cereals and potatoes. There was no science behind it. It was all they knew. stamina and muscle growth for the hunt.lived on a diet of meat. The complex starches create a rapid glucose reaction in your body.998% identical.
In the table beginning on page 193. Foods that fall between 10 and 20 on the glycemic load scale have a moderate effect on your blood sugar. high GL foods have a greater impact on blood sugar. New York City. I tell my patients to eat below 40. “PACE has helped my husband to lower his diabetic medications. Foods with a low GI contain carbs that break down slowly and release smaller. You may notice when you look at the chart that meats aren’t included. Like the GI. PACE: The 12-Minute Fitness Revolution 191 . NY Foods with a glycemic load under 10 are good choices – these foods should be your first choice for carbs. Foods in the middle should be eaten in moderation. I’ve included a GL value that reflects a realistic serving size – the serving sizes of foods are also included. Spikes in blood sugar create an excessive insulin response. Meat is carb free so it doesn’t affect blood sugar. Here at my clinic. The higher the glycemic index. the higher the spike in blood sugar the food will cause.” Diane Z. Keep this in mind: foods with a GI of 60 or above are high.. those between 0 and 40 are low. A GL above 20 is high. more manageable amounts of glucose into your bloodstream. Below 10 is low.convert to sugar in your bloodstream compared to straight glucose. Foods with a glycemic load above 20 will cause blood sugar and insulin spikes – eat these foods sparingly. Different tables of glycemic load will vary because they may use different serving sizes. and our goal is to have him off all medications within the year. Foods in the middle range are medium.
Spaghetti ranks a medium level GI. you need to consider both GI and GL because GI alone can sometimes be misleading. On the other hand. despite the sugar. ice cream is a safe bet. making it fattening if you eat it often. Remember the carrot? Here’s another: Watermelon has a high GI rank of 72. Pasta is another example. but its GL is very high. so even though the carbs in the rice may not convert as fast. so while its carbs convert very quickly into sugar. Ice cream. But its GL is very low.Follow the Numbers to Your Ideal Body Composition A food may have a high GI ranking because of the way its carbs convert to sugar. but the actual amount of carbs in the food may be so low that the overall effect isn’t so bad. 192 www. Who doesn’t like chocolate? So enjoy this one too. it would be a poor food choice. If you want to indulge. which also has a fairly high GI of about 60 has a very low glycemic load – just a 6! That means the amount of carbs you’re getting from ice cream is small. But they have a high GL.8. there isn’t much for your body to contend with. but it has a low GL of 7. again.com . Here’s another surprise… One ounce of a Dove dark chocolate bar has a low GI of 23 and a low GL of about 4. There are many other foods that you may think of as sweet.pacerevolution. Judging by GI alone. Most brands of white rice have a GI of around 50. Cantaloupe has a high GI of 65 so you might think it’s off limits. but in moderation. The overall effect on blood sugar is very moderate. white rice seems okay when you just look at GI. and therefore off limits – like fruit. So. When making food choices. there’s a lot of carbs there for your body to deal with.
I use this chart with my own patients. This one will spike your blood sugar through the roof. Below is a chart I put together combining both glycemic index and glycemic load numbers for some favorite foods.1 5. It has a whopping 110 GI and almost a 31 GL.9 22 23 7 10. Simple sugars in moderation are fine – complex carbohydrates or starches are more of a problem. but think again. So try some sweet cantaloupe for a treat. When using this chart a good rule of thumb is to stick to foods with a GI of 40 or below and a GL of 10 or below.4 Glycemic Index Serving Size Glycemic Load PACE: The 12-Minute Fitness Revolution 193 . you might think that because it’s not sweet a piece of corn bread would have a low GI. Food CANDY/SWEETS Honey Jelly Beans Snickers Bar Table Sugar Strawberry Jam Peanut M&M’s Dove Dark Chocolate Bar BAKED GOODS & CEREALS Angel food cake 67 28g (1 slice) 10. This is one you want to avoid. Stick to those numbers and you’ll see results. For example.6 4.you are only getting a small amount of carbs regardless of the sugar content.7 87 78 68 68 51 33 23 2 tbsp 1 oz 60g (1/2 bar) 2 tsp 2 tbsp 30g (1 oz) 37g (1 oz) 17.
5 30.8 21.3 12. Instant Popcorn Pound cake.8 8.pacerevolution.8 6.1 22.7 2. Sara Lee Pumpernickel bread Glycemic Index 72 59 74 60 74 38 110 83 92 80 70 67 76 95 74 75 73 69 70 66 58 55 65 55 54 41 Serving Size 89g (1/4 in.5 8.7 17.1 31.Food Bagel Blueberry Muffin Bran Flakes Bran Muffin Cheerios Chocolate cake w/ chocolate frosting Corn Bread Corn Chex Corn Flakes Corn pops Corn tortilla Croissant.8 20.1 4.5 24.6 23.3 30 13. Butter Donut (large glazed) French Bread Graham Cracker Grape Nuts Kaiser Roll Kellogg’s Special K Melba Toast Muselix Oatmeal Oatmeal Cookie Oatmeal.5 5.3 29.) 113g (1 med) 29g (3/4 cup) 113g (1 med) 30g (1 cup) 64g (1 slice) 60g (1 piece) 30g (1 cup) 28g (1 cup) 31g (1 cup) 24g (1 tortilla) 57g (1 med) 75g (1 donut) 64g (1 slice) 14g (2 sqrs) 58g (1/2 cup) 57g (1 roll) 31g (1 cup) 12g (4 rounds) 55g (2/3 cup) 117g (1/2 cup) 18g (1 large) 234g (1 cup) 8g (1 cup) 30g (1 piece) 26g (1 slice) Glycemic Load 33 30 13.5 21.4 6 13.2 14.5 194 www.4 7.com .
7 4 3.25 cup) 32g (1 slice) 25 (1 wafer) 13g (1 med) 64g (1 slice) 75g (1 waffle) 28g (1 slice) 25g (1 slice) 64g (1 pita) Glycemic Load 24.7 8.4 23 8. sweetened Hot Chocolate Mix Orange Juice Pineapple Juice Soy Milk Tomato Juice DAIRY Ice Cream (Lower Fat) Glycemic Index 61 82 65 65 68 42 76 70 70 57 Serving Size 61g (1 cup) 33g (1.4 11.9 25.75 scoop) 250g (1 cup) 28g (1 packet) 249g (1 cup) 250g (1 cup) 245g (1 cup) 243g (1 cup) 11.7 13.4 47 76g (1/2 cup) 9.2 24.5 11.4 PACE: The 12-Minute Fitness Revolution 195 .8 16 18.25 14.1 4.7 7.4 17 41 63 68 78 48 51 57 46 44 38 248g (1 cup) 370g (12oz can) 253g (1 cup) 16g (.7 14.5 11. Carbonated Cranberry Juice Cocktail Gatorade Powder Grapefruit Juice. 100% whole Rye Krisp Crackers Taco Shell Vanilla Cake and Vanilla Frosting Waffle (homemade) Wheat Bread White Bread Whole wheat pita BEVERAGES Apple Juice Cola.Food Raisin Bran Rice Krispies Rye bread.
3 7 7 7. raw Celery. Whole Pudding Yogurt. canned Broccoli.pacerevolution.6 0 0 1 0 61.com . Frozen Glycemic Index 38 40 44 36 Serving Size 72g (1/2 cup) 244g (1 cup) 100g (1/2 cup) 245g (1 cup) Glycemic Load 6 4. Plain LEGUMES Baked Beans Chickpeas. cooked Cabbage. yellow Cauliflower Green Beans Mushrooms Parsnip Peas. Boiled Kidney Beans Lentils Lima Beans Peanuts Pinto Beans Soy Beans VEGETABLES Beets.Food Ice Cream Milk.4 196 www.1 48 31 27 29 31 13 39 20 253g (1 cup) 240g (1 cup) 256g (1 cup) 198g (1 cup) 241g (1 cup) 146g (1 cup) 171g (1 cup) 172g (1 cup) 18.2 13.7 1.4 6.4 1.4 64 0 0 92 0 55 0 0 0 97 48 246g (1/2 cup) 78g (1/2 cup) 75g (1/2 cup) 15g (1 large) 62g (1 stalk) 166g (1 cup) 100g (1 cup) 135g (1 cup) 70g (1 cup) 78g (1/2 cup) 72g (1/2 cup) 9.4 8.6 3.6 11. raw Corn. cooked Carrot.5 0 0 0 11.
3 PACE: The 12-Minute Fitness Revolution 197 .2 28. canned.9 12. canned in pear juice Glycemic Index 104 0 54 38 51 Serving Size 213g (1 med) 30g (1 cup) 133g (1 cup) 123g (1 med) 136g (1 cup) Glycemic Load 36.8 5. heavy syrup Peaches.8 19.8 7.5 2. light syrup Pears Pears.2 6. dried Banana Cantaloupe Fruit Cocktail.Food Potato Spinach Sweet Potato Tomato Yam FRUIT Apples. canned.8 39 64 32 51 65 55 43 25 58 51 48 60 28 58 52 33 44 138g (1 med) 253g (1 cup) 130g (1 cup) 118g (1 med) 177g (1 cup) 214g (1 cup) 92g (1 cup) 123g (1/2 fruit) 76g (1 fruit) 165g (1 cup) 140g (1 fruit) 140g (1 cup) 98g (1 med) 262g (1 cup) 251g (1 cup) 166g (1 med) 248g (1 cup) 6.3 23 12.4 0 12.7 6. w/ skin Mango Orange Papaya Peach Peaches.2 7. drained Grapes Grapefruit Kiwi.2 12. canned in light syrup Apricot. w/ skin Apricot.5 16.2 24.4 17.8 6.4 1.6 2.
Avoid dried fruits and fruit juices. and asparagus. • Eat a high-protein breakfast every morning. including corn.com . • For fruits. like white rice. cauliflower.7 7. raw Plum Prunes Raisins Strawberries Sweet Cherries. leafy green vegetables. This will stabilize your blood sugar and get you off to a good start. These are typically vegetables that grow above the ground like cabbage. broccoli.2 20. • All meats.9 1. Avoid other white foods.2 Now that you know how to use the glycemic index and glycemic load here are some easy guidelines to help you build meals that are nutritious and burn fat: • Choose vegetables that are low-glycemic. Eat 1 to 2 servings per day.7 34.Food Pineapple. sugar. raw Watermelon Glycemic Index 66 24 29 64 40 22 72 Serving Size 155g (1 cup) 66g (1 fruit) 132g (1 cup) 43g (small box) 152g (1 cup) 117g (1 cup) 152g (1 cup) Glycemic Load 11. • Avoid potatoes and foods made with potatoes. and tomatoes also make good choices. choose berries and fruits you can eat with the skin on. green beans.pacerevolution. A good old-fashioned steak won’t raise your blood sugar and the 198 www. Other low-glycemic vegetables like mushrooms. • Avoid grains. fish and poultry are the real “guilt-free” foods.5 3. Eat 3 to 5 servings per day. and salt.6 3.
olives/olive oil. and preservatives. Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets. More fructose is converted to fat than other sweeteners – in fact. • Snack on nuts and seeds. • Avoid high-fructose corn syrup (HFCS). • Avoid processed foods. It kicks your metabolism into high gear. Am J Clin Nutr. 2 Diamond J. They are a good protein source and have Omega 3s. And they keep you full. Cauley JA. Speth JD. Baker CE. Miller JB. Get healthy fat from lean proteins (grass-fed beef).72(2): 466-471. Am J Clin Nutr. • Eat grass-fed beef. • Try making protein the focus of each meal. and nuts. Limit natural sweeteners like sugar and honey. Have 1 to 2 servings a day. et al. Pick fish that is high in Omega-3s like wild salmon. Eaton SB. wild-caught fish and cage-free eggs to avoid the environmental toxins. • Avoid trans fats – pick foods with no partially or fully hydrogenated oils. 3 Wolf RL. free-range poultry. Endnotes 1 Cordain L. Discover Magazine. avocados. May 1987: 64-66. Holt SH. It contributes to insulin resistance. HFCS has been conclusively linked to obesity. wild fish. Factors associated with calcium absorption efficiency in preand perimenopausal women. Mann N. build muscle and repair tissue – all essential for staying lean and preventing diabetes. 2000. The Worst Mistake in the Human Race. hormones and antibiotics. 71(3): 682-692. 2000.protein will help you handle insulin better. PACE: The 12-Minute Fitness Revolution 199 . They are loaded with bad carbs. artificial sweeteners.
19(3): 351-360. Med Sci Sports Exer.32(7Suppl):S389-395. 8 Törnqvist M. Davidson MH. Proll J. Utility of a Short-Term 25% Carbohydrate Diet on Improving Glycemic Control in Type 2 Diabetes Mellitus. 5 Hunninghake DB. Randomized Clinical Trial in Free-Living Persons with Hypercholesterolemia. Kwiterovich PO Jr. Thielecke F.561:1-19. Adv Exp Med Biol. 2000. 7 Petzke KJ. J Am Coll Nutr. Akhavan M. 6 Gutierrez M. Maki KC. J Nutr. Kafonek SD. Incorporation of Lean Red Meat into a National Cholesterol Education Program Step I Diet: A Long-Term.17(6):595600. Peterson CM.130(12): 2889-2896. 1998. Metges CC. Dicklin MR. Jovanovic L. 2005. 200 www. Acrlyamide in food: the discovery and its implications: a historical perspective. Long-Term High Protein Intake Does Not Increase Oxidative Stress in Rats. Leddy J. 2000.com . Dietary fats and immune status in athletes: clinical implications. Pendergast D. J Am Coll Nutr.4 Venkatraman JT. 2000 Jul. Elsner A.pacerevolution.
Overall.1% • Lowered his triglycerides (blood fat) from 370 to 177 When Steve came to see me he said his biggest problem was losing weight and keeping it off. At one point he lost 67 pounds of fat over an 8-week stretch. PACE provided big gains in record time. Again. • Lost 88 pounds of fat in 7 months • Built 42 pounds of new muscle • Brought his body fat percentage from 50% all the way down to 17.PATIENT STORY Steve McGuire Steve is one of the most dramatic successes I’ve seen with PACE during my research. You can see the dramatic changes from his records: Body Fat (lbs) 120 100 80 60 40 20 2 6/ 8/ PACE: The 12-Minute Fitness Revolution 1/ 5/ 0 20 7 3/ 7/ 0 20 7 5/ 9/ 0 20 7 10 /2 7 00 2 7/ 7 00 201 . Steve: Steve won my PACE fat-loss challenge after losing 88 pounds.
Lean Body Mass (lbs) 170 160 150 140 130 120 110 100 6/ 8/ 1/ 5/ 20 07 400 350 300 250 200 150 Triglycerides (mg/dL) Baseline 3/ 7/ 20 07 5/ 9/ 20 07 5-months 27 /2 00 7 10 /2 00 7 202 www.pacerevolution.com .
ramping up oxygen delivery. carbohydrate and fat. In this chapter I’ll show you why they work and how to use them. Y Give Your Body Power for High Performance What do I mean by power? It’s strength and energy. Best of all. others help your blood vessels expand. Get them in the right combination and you give yourself the right PACE: The 12-Minute Fitness Revolution 203 . they keep you feeling great. How do you get more of it? Start by giving yourself the longlost natural balance of macronutrients.Chapter eleVeN Pocket-Sized PACE Power ou don’t need a gym or special equipment to practice PACE. effective and inexpensive. They’re safe. It’s having both the muscle and the mind to get things done. It’s the ability to keep working. some give you energy when you need it. But there are nutrients that can help improve your performance. Some keep you lean. There are only three: protein.
I’ve lost 6 lbs. Extra protein will help you slim down and pack on pounds of new muscle. it’s usually full of sugar or empty carbs. your body burns fat as fuel. Remember. In today’s world it’s a lot harder. you’re not getting the balance you need to stay active. thank you for all of your great work. but when you combine it with low carbs and good fats. They had everything in the right balance: an abundance of lean protein. In response. healthy carbs in low doses and lots of good fats. If you’re like most Americans. MO It’s easy to fall short on protein..” Tom P. you’ll get usable energy that pumps up your muscles and the brain food that keeps your mind sharp and clear – all in one tasty super food. load up on carbs and get all the wrong fats.” It gives your body the feeling that you have an abundant source of good food. But there’s more to the story… extra protein is a good idea. Sears. in 2 weeks with PACE.com . Good fats – like omega-3s – power up your brain. Your brain is 204 www. And there’s more: this winning formula helps you slim down too.hormonal signal for power on demand – whenever you need it. and on the move.pacerevolution. And when you look for something to keep you going. Let me explain how it works. Use This Caveman Secret for Real Power and Super Strength Your ancient ancestors never had a problem picking the right nutrients. “Dr. alert. And they never got tired or fat doing it. Maryland Heights. extra protein tells your body “times are good.
That means healthy snacking is an integral part of your PACE program. I always monitor their diet. low-glycemic ingredients. I’ve applied these same principles to help you eat between meals without weight gain or a loss of energy. make sure they’re free of artificial sweeteners. Eat too much of the wrong kind and you’ll wind up feeling slow and tired. grains and/or empty carbs.more than 60% fat. as they provide a reliable source of musclebuilding protein that won’t spike your blood sugar. And you’ll get fat too… but keep a tight rein on your blood sugar and you’ll get all the energy you need without putting on any extra fat. They won’t give you the results you want. Finally… Snack Food Without the Guilt or Guesswork When I put patients on my PACE program. and it needs a regular supply of good fats to keep it fired up. And I often recommend they eat five or six smaller meals a day instead of two or three big ones. The power bar I designed has a potent complex of omega-3s with a shot of coconut oil. Put the focus on protein and natural. They also work well right after a PACE workout. When you’re shopping for your own power bars. one of healthiest oils for your heart and brain. Snack foods are a little different than the power bars mentioned PACE: The 12-Minute Fitness Revolution 205 . Having the right carbs is critical.
It’s one of the big food makers’ favorite fillers.pacerevolution. And these days. Leave the Bird Food for the Birds… One of the biggest “junk science” myths is the notion that you need “healthy grains” to be healthy. Corn is one of the worst offenders. corn has a GI rating of over 100! (That’s at the top of the scale. In some forms.) 206 www. They’re often packed with all kinds of stuff that makes you feel fat and bloated. What do these experts consider healthy grains? Wheat… Soy… Corn… Oats… all the vegetarian garbage that’s no better than bird food. And no matter what they try and tell you. or they decide to go “natural” and stuff them with bird food and fake sweeteners. They fill their products full of sugar and artificial ingredients. So how do you shop for the right snack foods? Even if you go for one of those “health food bars” you’ll be surprised when you read the label. Snack foods can be more varied in their ingredients as long as they maintain the right blend of macronutrients. Either way. Here’s a little surprise: there are no healthy grains.com . you lose.above. A power bar should give you a good shot of protein and healthy carbs to prepare you for a workout or help you recover afterward. it’s in everything. Here’s the problem: the manufacturer doesn’t know what’s supposed to be in it. these grains are never low on the glycemic index.
I never get on the scales anymore. Eat enough of it. “I’m a 53-year-old ex-sporting fanatic who had ‘let it all go’ since ceasing real sports about 15 years ago. and it actually increases your risk of some forms of cancer. HFCS is not even a natural product. The companies that make most snack foods think this stuff is good for you. they inject a shot of high fructose corn syrup (HFCS) to keep you from throwing it back up. Without any sweetener. It will only make you fat and tired.. My exercising heart rate has improved as well as my recovery times. Even if it’s part of a socalled healthy snack. stepper. Never mind that it makes you fat.Leave bird food for the birds. The enzymes they use to turn corn into PACE: The 12-Minute Fitness Revolution 207 . rowing.” Steve M. PACE has changed not only my physical life but my outlook and self-esteem – many. cycling and. I started PACE – treadmill. They put “made with soy” on their label like it’s some kind of badge of honor. Exeter. Hindu squats. Seriously. but my jeans tell me what I need to know – down from a 38-inch to a 32-inch waist. Think about this for a moment… if you eat a “health bar” that’s full of corn. United Kingdom Avoid the Stuff That’s Sickly Sweet Another pitfall in most snack foods is the way they sweeten it. many thanks. Your body doesn’t need corn and wheat. do you think it’s going to taste good? Of course not. Little do they know that soy is highly estrogenic. soy and wheat. To hide the fact that what they’re giving you is little more than pulverized bird food. they would taste like sandpaper.
it wreaks havoc on your body. It’s a win-win situation. They’re so conditioned to think that fat is bad. Without it. Your other best source of energy comes from protein. This is a kind of omega-3 fatty acid that helps your body burn fat as energy. metabolic syndrome and a higher risk of heart disease. it has a very high GI rating and floods your blood with a tidal wave of sugar. First. You don’t need this junk either. That means the fat in your blood stream is much less likely to be stored as fat. Most fruits have a low GI rating and give you great taste without the extra fat around your waist. One of the easiest to get in a real snack food is ALA.com .pacerevolution. it cuts off a critical hormone called leptin. Get Real Energy From Fat A lot of my patients look at me funny when I tell them they can get real energy from fat. You can eat naturally sweet without any of the problems or side effects. they have a hard time believing the reality: Good fat is good for you. This is 208 www.a sweetener are genetically modified. Clinical studies link HFCS to obesity. and your body gets rid of fat that otherwise would have landed around your waist. Second. What’s more. This is the messenger that tells your brain that your stomach is full. You’d never find this stuff in nature. Even worse. diabetes. good fat will give you a boost of energy and make you feel like you’ve really eaten something – not that hollow feeling you get from eating grains. You get an extra boost of energy. you keep eating and eating.
ATP (adenosine triphosphate) is the stuff your body burns first when you ask it to do something. Your body needs good protein sources to create ATP – your body’s fastest. It’s just like a sandwich. the air makes the bread stale. and it stays good for weeks. Give your cells the right antioxidant protection and your body will last years – even decades – longer. (This destructive process is called oxidation. but you only have small amounts of it. Oxidation is carried out by free radicals. Antioxidants protect every cell.the number one ingredient that’s missing in most “energy on the go” foods. And if you leave it out for a few days. It’s highpower energy.) But seal it in a Ziploc bag and throw it in the fridge. Ever wonder why you can only sprint for a minute or two at a time? ATP is the answer. Good protein helps put it back. Your body is the same. longer. tissue and organ in your body – keeping them healthier. the meat and cheese go rotten. If you leave it on the counter. Put a Bulletproof Vest Around Your Immune System Antioxidants are critical to good health and they should be a part of the foods you eat every day. most usable energy source. PACE: The 12-Minute Fitness Revolution 209 .
and twice the antioxidants of blueberries. selenium and copper. healthy fats. They have four times the vitamin C of oranges. the flavor is simple and light.pacerevolution.All-Natural “Primal Snack” – a Real PACE Partner I combined some of the healthiest nuts and seeds. vitamin E. GLA (Gamma-Linoleic Acid. Rich in powerful antioxidants called phytochemicals. • Flax Seeds: Powerful healthy fats that normalize cholesterol. magnesium and potassium. Add to that some of the best antioxidant fruits like cranberries and blueberries and you’ve got a real fast food that’s high in energy – without any of the junk. In spite of the variety. vitamin E. zinc. all packed with protein and healthy fats. • Almonds: Helps lower LDL “bad cholesterol” and provides a great source of protein. a very rare essential fatty acid) and potassium. • Pumpkin Seeds: One of nature’s most powerful seeds.com . • Currants: Renowned for vitamin C (a powerful antioxidant). • Cashews: Great source of protein and healthy fats with high levels of the essential minerals iron. phosphorus. triglycerides and blood pressure. • Sunflower Seeds: High in folate (B9). magnesium. Research shows that cranberries can reduce LDL (bad) cholesterol levels and raise levels of HDL (good) cholesterol in the blood. One of the best plant sources of brain-boosting omega-3 fatty acids. • Cranberries: Powerful source of antioxidants called phenols. 210 www. copper and manganese. Rich in powerful antioxidants called phytochemicals.
“At 53. antibacterial and antifungal. • Coconut Oil: Easily the healthiest oil you can eat. Fuel Your PACE Program With Nature’s Most Powerful Nutrient: Protein In ancient times our ancestors thrived on a diet high in protein. These amino acids are called “essential” because our body can’t make them on its own. Nothing could be further from the truth.Protects your prostate. lowers your risk of osteoporosis (brittle bones) and provides a great source of heart-healthy magnesium. lowers LDL (bad) cholesterol. I applaud your efforts in getting people to exercise scientifically and with realistic goals.. which is known for being antiviral. fat loss and youthful skin. Good protein sources give you the essential amino acids your body needs every 24 hours. my level of fitness and flexibility marvels my physician at the VA and my friends and family. you need to fuel it with the right kind of energy. FL For your PACE program to be successful. Altamonte Springs. • Blueberries: Ranked number one in antioxidants when compared to 40 other fruits. It kept their hearts strong and allowed for consistent new muscle growth. blueberries are packed with tannins and anthocyanins that have been linked to prevention and even reversal of age-related mental decline. It is rich in lauric acid. Promotes heart health.” Jose A. and contains zero trans fats. They need to come from your diet. In today’s world we’re taught that somehow protein is bad… that if we eat too much we’ll get sick. Over consuming protein keeps PACE: The 12-Minute Fitness Revolution 211 .
(Providing as many total calories as the carb-protein drink but without any protein. The study was published in the Journal of Applied Physiology. 2000.) After another trial they drank a protein-carb drink. That means there was muscle gain only in the protein group. Only in the carb-protein trial was the whole-body net protein balance positive. J Appl Physiol. and a net muscle loss when the carb-only drinks were consumed. especially after exercise. 88(2): 386 . University Study Reveals: Protein After a Workout Builds New Muscle Researchers at McMaster University in Canada tested three different supplement drinks after exercise. (Providing 1.392.you lean and muscular.2 g of carbohydrate per kg of body weight. Tipton KD.) The researchers found that the carb-protein trial resulted in a higher rate of protein synthesis than the two carb-only trials.4 g of protein per kg of body weight.com . (Providing the same amount of carbohydrate plus 0. Wolf SE. Miller SL. Wolfe RR. Rasmussen BB.) And after the third trial they drank another carb-only drink. An oral essential amino acidcarbohydrate supplement enhances muscle protein anabolism after resistance exercise. Six men finished a two-hour stationary bike ride on three separate occasions.pacerevolution. Your body depends on it. After one trial they drank a carb-only drink. A landmark study published in the Journal of Applied Physiology 212 www.
But there is good reason to. They are Eggs: Nature’s Perfect Protein Food Source Eggs Fish Beef Milk Nuts Soybeans Whole Wheat Beans Potatoes Protein Rating 100 70 69 60 48 47 44 34 34 PACE: The 12-Minute Fitness Revolution 213 .1 That means a protein supplement after PACE triggers new muscle growth. body builders and long-lived people already know. Raw Eggs: The Perfect Super Food Many experts in the field of nutrition are finally waking up to what athletes. It’s much easier than you might think.found that a supplement of protein and carbs consumed within an hour to three hours after intense exertion increased muscle synthesis. Here are a few reliable ways to get more protein into your workout and daily routine. Case in point: eggs. They have all the vitamins and minerals you need. I do it everyday. Some raw foods offer far more and better nutrients. Eggs may be the only 100% complete food. Interestingly. You probably don’t relish the idea of guzzling raw eggs. Raw eggs offer something that cooked eggs can’t. So skip the Gatorade and stick to high-protein drinks and supplements that include low-glycemic carbs. the same study showed that a carb-only drink consumed after intense exertion resulted in a net muscle loss.
However. where it takes 2 to 4 hours to digest cooked eggs. But still.com . Raw eggs are an excellent source of the essential fatty acid. cooked or raw.pacerevolution. 214 www. But I’ve never seen a case from modernly produced eggs and the US Department of Agriculture estimates that 0. Some people are afraid of salmonella bacteria. Raw eggs are safe to eat. Along with DHA. Docosahexaenoic acid or DHA can ease:2 • • • • • • • Hypertension Depression Brain function Heart disease Arthritis Diabetes Cancer But there’s more to the story: It seems the cooking process may reduce other nutrients in your eggs. Cooking eggs denatures their DHA. DHA. other nutrients and proteins collapse in the cooking process. I’ve done it myself and recommended it for 30 years. you’ll absorb a raw egg in as little as 30 minutes. I recommend locally farmed organic eggs and washing the eggs well before cracking. Eggs are the highest quality protein you can eat.00003% of eggs in the US have salmonella.the only protein source with a quality rating of 100 because they have every amino acid you need in exactly the ratios you need.3 That’s a very tiny percentage.
You can also just drink the egg. My father liked to punch a hole in the eggshell and suck it dry. Nitrogen is responsible for creating every muscle in your body and fueling cellular regeneration. Protein: How Much Do You Really Need? The importance of protein can be summed up in one word: nitrogen. no-hormone eggs are best.4 So imagine eating only 40 to 60 grams of protein a day like many diets recommend? It’s no wonder your muscles grow weak over time and as you age. your heart alone requires 8 grams of nitrogen a day to function normally. Only eat eggs that have a gel-like white and a firm. add a small amount of the egg the first few days. The simplest way is to add a raw egg to a protein shake in the morning.Adding raw eggs to your diet is very easy to do. Eat one or two eggs each day to ensure a healthy brain and heart and boost your athletic performance. There are a few things you should look for before you eat any raw egg: • • • • • Cage-free. To put it in perspective. Don’t eat the egg if the shell is cracked. Just think of it as an oyster. then progressively add more as you get more comfortable. This is the quickest way. For every 50 grams of protein you’ll get 8 grams of nitrogen. I prefer to crack them into a glass of water. They have no flavor when they’re fresh. Only eat eggs that roll “wobbly. If you are a little hesitant. And the only source of nitrogen you have is protein. round yolk. PACE: The 12-Minute Fitness Revolution 215 . but the texture may be a little intimidating at first. stir and gulp it down.” Do not eat the egg if it smells at all.
turkey and lots of fish. Try to eat one gram of protein for every pound of lean body tissue a day. Wild-caught fish is low in unhealthy fats and high in omega-3 fatty acids. choose grass-fed beef if you can.) Egg Grams of Protein 26 grams 21 grams 21 grams 21 grams 20 grams 14 grams 12 grams 9 grams 7 grams 7 grams 216 www. Here’s a quick guide to the most common foods:5 How Much Protein Are You Getting? Protein From Animal Sources Portion Size 3 oz 3 oz 3 oz 3 oz 3 oz ½ cup 1 cup 1 cup 1 oz 1 large Food Source Beef steak.) To improve your protein intake you should be eating steak. (And when it comes to beef. lean Ground beef.com . trout) Pork chop. lean Cottage cheese Yogurt Milk Hard cheeses. (cheddar. which keep your heart and brain healthy. lean Poultry Fish (salmon. (To find your lean body mass. of lean muscle mass. eggs. It’s a bit more expensive. chicken. So if you’re a 180-lb. Fish has a complete mixture of all essential amino acids in a bio-available. That means you should eat 153 grams of protein each day.pacerevolution.) Counting grams of protein is easy. refer back to Chapter 7. man with 15% body fat you have 153 lbs. rapidly absorbable protein. but it’s packed with healthy omega-3s.Quality protein should be the focal point of every meal. etc.
blood vessels. make sure you take a protein supplement. You’ll be amazed how much better you feel. Ramp Up Your Athletic Performance With Better Blood Flow There’s an aspect of your PACE program that’s linked to your heart. And many – like rice and bread – are starchy and high on the glycemic index.There are plant sources of protein but you’ll make a sacrifice in terms of quality. And if you’re not getting enough protein from your diet. I’m talking about potency.6 How Much Protein Are You Getting? Protein From Plant Sources Portion Size 1 cup 4 oz ½ cup 1 cup 1 tbsp ½ cup 1 cup 2 tbsp ½ cup 1 slice Food Source Nuts (cashews) Tofu Legumes. PACE: The 12-Minute Fitness Revolution 217 . muscle mass and sexual capacity. cooked Cereals Peanut Butter Rice Pasta Seeds Vegetables Bread Grams of Protein 21 grams 9 grams 8 grams 2 to 6 grams 4 grams 3 grams 3 grams 3 grams 2 grams 2 grams Start keeping track of your protein intake on a daily basis. None of them are close to having the perfect balance you find in eggs.
That means getting oxygen-rich blood to every part of your body at a moment’s notice. It’s the chemical from the lining of your blood vessels that makes them expand. • Increased stamina. Most people think of blood vessels as rigid tubes.) • Surging waves of desire and arousal. desire. Potency is power on demand. Kind of like the pipes in your house. Use the Power of Viagra Without Taking the Drug The secret to big blood flow is nitric oxide. When they’re open full-throttle they 218 www. whether you’re working out or simply getting out of bed. And you’ll get back all the luxuries that come with it. (NO). But you can restore youthful blood flow at any age. well-defined muscles. (Better. your veins and arteries get narrow and stiff. These include: • Bigger. But blood vessels are like balloons. As you get older. more intense sexual response for women. • Pumping. muscle mass and readiness for sex. It’s easy for young people because their veins and arteries easily expand to handle the extra flow.pacerevolution. They expand and contract rapidly. like having your foot on the accelerator of a turbo-charged exotic.com . In medical terms potency is all about blood flow. strength and mobility. It’s a feeling of extraordinary potential. harder and more frequent erections. And it’s a term that applies to women too.Potency is a combination of strength.
you can get your body to create more NO. As soon as that happens – usually 30 to 40 minutes after taking the pill – you’re in business. As far as drugs go. This is similar to how Viagra works. but works in a similar way. There is good news though… by giving your body a particular nutrient. And it’s not a drug.. And if your blood vessels can’t expand. All that extra blood flow brings back the thing that really matters: potency. Potency grows your muscles. Bottom line is it makes sense no sex. Viagra binds to the enzymes that destroy NO. Greer. SC experience and limits arousal. ago and am very impressed with That means no erection and it. For women. makes your heart a tireless warrior and brings the desire back to your bedroom life. This breakthrough is not a substitute for Viagra. Your body just doesn’t make as much as it used to. getting more NO does a lot more than give you big.can move tremendous amounts of blood. As much as you can handle. Here’s the real problem: As you get older. PACE: The 12-Minute Fitness Revolution 219 .” blood flow deadens the sexual Joe S. The studies I’ve seen show that over 50% of men stop using Viagra after three years because it stopped working. But its effects diminish over time. your supply of NO drops off. hard erections or better sexual response. But when they’re too narrow you’re in big trouble. Viagra isn’t a bad one. By knocking out the stuff that gets rid of NO your body has the chance to accumulate more of it. As you’ll see. That makes it much harder for your arteries to expand. a lack of and I’m already seeing results. “I started PACE about a week blood can’t get into your penis.
your body is more apt to make the adaptive responses that improve heart health. life would not be possible. Over time. Without NO your heart has to work overtime to move blood through your body. And that’s just for starters. When you don’t have it. 220 www. your major organs don’t get the oxygen they need. your muscles shrink and start to atrophy. artery and capillary – a network that spans thousands of miles – is dependent on NO for survival. Every vein. Your heart is a good example. major systems in your body start to shut down. new muscle growth and bedroom performance. this dramatically increases your chance of heart attack. Your muscles suffer too. The “big three” are: • Muscle strength • Sexual performance • Heart health Breakdown in these critical areas gives you a kind of whole body erectile dysfunction. Of course.Does Your Whole Body Have Erectile Dysfunction? Potency is about blood flow. When your blood vessels are stiff. And that wipes out your energy supply. By boosting your blood flow.com . even the major arteries that lead into and out of the four chambers of your heart will start to harden.pacerevolution. Your blood vessels need NO to help them expand. You can improve all three areas by practicing PACE. Without NO. Without blood and oxygen.
Ironically. And they were successful. They open vessels to allow blood to reach the heart easier. Nitrates aren’t any better.7 Elevated clotting agents increase heart attack risk.” Unfortunately. but not in the way they intended. And this zaps your strength and potency even more. Instead of helping heart patients. When your blood supply is weak and slow. the drugs designed to improve blood flow may also damage it. there is also research that Viagra increases clotting activity. Viagra test subjects got a “big surprise. solid erection. You can trigger the production of NO with a few simple PACE: The 12-Minute Fitness Revolution 221 . Researchers were looking for a way to improve blood flow by tinkering with NO. It’s not just a bedroom issue. If you’re at risk. That’s why.Your sex life is next on the list. Viagra isn’t the safest choice. Viagra Started Off As a Heart Drug Viagra was originally tested as a heart drug. A lack of potency gives you the feeling that your whole body has gone limp. But they also damage the lining of your blood vessels. You’ve probably seen articles in the news showing the connection between erectile dysfunction and heart disease. your ability to do everyday activities – even getting out of bed can become a chore. there’s no way to get a good. You lose your sense of power. Doctors prescribe nitrate drugs for people with chest pain.
L-arginine is an easy way to build new muscle. Taken before a workout.com . You’ll notice a big difference – especially if you have trouble breathing. It’s like a wave of “can do” energy that wakes you up across the board. deeper breaths after taking l-arginine. Better Blood Flow The first step to more NO (and huge blood flow) is a simple amino acid called l-arginine. It’s hard to underestimate the benefits (and pleasure) of getting more NO to your cells. boost strength and stamina during your workout and speed recovery after your workout. All at once they feel stronger. Getting your body to make more NO ramps up your potency level. They tell me it feels like a power boost that affects their whole body. 222 www. That means your body uses it to create NO. You’ll get bigger blood flow. All that extra blood and oxygen to your brain gives you the feeling of clarity and mental calm. This building block is a precursor to nitric oxide. regardless of your current age or level of conditioning. Body builders have been using l-arginine for years. I’ve been using l-arginine for years. fast-acting tools for giving your manhood a boost fast.pacerevolution. Your circulation will improve too. There’s a strong mental component to this experience too.supplements. it gives them a “muscle pump” by dilating blood vessels and getting more blood and oxygen to their muscles. more alert and more alive. It’s one of the most reliable. Use Nature’s Viagra for Bigger. Many of my patients tell me they can take bigger.
proteins compete with its absorption. Get Hard. For this reason. you shouldn’t take it with meals. PACE: The 12-Minute Fitness Revolution 223 . Because l-arginine is an amino acid.” telling your blood vessels to expand. Think of NO as a kind of “sex messenger. They revealed NO’s ability to send signals to your cells. take up to 5 grams each day. To maintain healthy muscles. you’ll get the most from l-arginine if you take it in powder form. prevent heart disease. or reduce chest pains.L-arginine is so essential. Take a 500 mg cap each day for prevention. You don’t need heavy weights or grueling gym routines. and stave off erectile dysfunction. It’s been an open secret in the bodybuilding world for years. Simply take a teaspoon of powder and mix it with water. take it between meals on a relatively empty stomach. To build lost muscle. the guys who discovered the functions of nitric oxide were jointly awarded the 1998 Nobel Prize in Medicine. New Muscle Without Lifting Weights PACE is one of the most reliable ways to build new muscle. They also provided indisputable evidence that l-arginine is your body’s chief source for creating nitric oxide. improve sexual performance. To boost your PACE performance. you can take l-arginine in a capsule form. Instead. But there is a supplement that speeds the process.
Just a few grams of this safe and reliable powder can add up to 10 pounds of new muscle – with almost no effort on your part. Building up muscle is critical for virility and potency. They give you the feeling of confidence and they ensure you stay mobile and independent.com . jump further. Lose muscle. he gained 10 pounds of new muscle in 2 weeks. Vince Andrich. And they play a lead role in your metabolism. 224 www. weak and powerless. and fat takes its place… it’s a tell-tale sign of old age. another athlete said it took a half second off his 100-meter sprint and a power lifter claimed it added 40 pounds to his bench press. Stop Muscle Loss – Even Reverse It – With Creatine Professional athletes have been using creatine to naturally enhance their performance for years. After following a recommended regimen.pacerevolution. A baseball player I know told me creatine added 5 mph to his fastball. a nutrition adviser to athletes and author of Sports Supplement Review. was skeptical when he first heard about creatine. Skeletal muscles are the ones you can see. and the ones you exercise when you move. They attach to your bones via tendons and power up your whole body. and lift heavier weights. But that was before he tried it. Part of the “whole body erectile dysfunction” I spoke about earlier comes from your skeletal muscles becoming small. Strong skeletal muscles fill you with strength and potential. Top athletes credit this supplement for allowing them to sprint faster.
it worked! After 5 months. I lost 33 lbs.9 PACE: The 12-Minute Fitness Revolution 225 . But instead of just making claims. The ability to quickly contract your muscles is critical for success when performing a short-duration exercise like sprinting or weightlifting. I’ll never go back to regular cardio – those days are over!” Dave B. Too You may not throw a fastball. Sears gave me a plan… and guess what. and I’ve kept it off for 2 years now! I’ve never felt stronger and more alive – PACE actually works. but having power in your legs is essential. CO Clinical Proof Creatine Boosts Athletic Performance Your liver produces creatine. Creatine serves as an instant source of energy for muscle contraction. but 98% of it is stored in your skeletal muscle.”8 Creatine Can Help You. You may have no interest in running a 100-yard sprint. lift your grandkids and get stuff out of the trunk. “I was very skeptical before trying PACE… Everyone in the world wants you to believe that their system will help you lose weight and feel great.. It gets you out of bed in the morning. Dr. Denver. gets you through a round of golf. and keeps you out of a wheelchair. of fat. but you need strength in your arms to carry groceries.But did this added muscle actually make him stronger? In his words “my strength went through the roof.
Another important function of creatine is its ability to block or buffer hydrogen ions.11 226 www. Hydrogen ions cause the pH of muscles cells to become more acidic. The researchers then measured their single-rep maximum bench press.com .10 A study from Texas Southwestern Medical Center and The Cooper Clinic confirmed creatine’s performance ability. On average.pacerevolution. a rapid depletion of your creatine starts within seconds. England study at Queen’s Medical Center revealed that oral supplementation of creatine increased muscle creatine uptake by 50%. A Nottingham. they lifted 18 pounds more than the control group in only 28 days of training. When you perform several short sessions of intense anaerobic exercise like sprinting or lifting barbells. Studies on lab rats revealed those rats who received creatine supplementation ran faster and longer than rats without supplementation. Hydrogen ions are a sprinter’s or power lifter’s enemy. along with an increase in hydrogen ions. All participants were experienced weight trainers. This is why you feel the burn of exhaustion in your muscles when pushing them to complete a set of exercises like bicep curls or pushups. Acidic pH causes muscles to fatigue. They took 20 grams of creatine for 28 days.
” You would have to eat 9 pounds of meat a day to get 20 grams of creatine.5 10 Modified by Dr. You don’t need a carbohydrate load like some sellers of creatine drinks claim and the gels are no better than the inexpensive powder.How to Maximize the Benefits of Creatine in Your PACE Workout Although you get some creatine from red meat. PACE: The 12-Minute Fitness Revolution 227 . Don’t fall for the marketing publicity. The following chart will assist you in determining your personal loading dose and maintenance dose: Your Creatine Loading and Maintenance Doses Lean Body Mass in lbs. mix it with water and drink immediately. You need a creatine supplement if you want to maximize the strength benefits. it’s not enough to create a “creatine loading effect. Sears from: The Colgan Institute. The best time to take it is 30 to 60 minutes before PACE but you will still benefit from other dosing times. 100 120 140 160 180 200 Loading Dose in Grams 10 10 12. San Diego. Buy creatine as 100% pure powder.5 20 Maintenance in Grams 5 5 5 7. Notice the doses are in grams not milligrams so capsules are ineffective.5 15 17. One teaspoon is 5 grams and one tablespoon is 15 grams. Pure creatine is all you need.5 7.
creatine can enhance your athletic performance. Massage the muscle that cramped to stimulate circulation before each exercise session. you have two options. Another concern you should be aware of when supplementing with creatine is to go light on the caffeine. but neither is serious and they are both reversible. Overall. After a 3-month cycle. especially sprinters have reported nausea during exercise after taking creatine. try eating a couple of slices of pineapple or papaya after taking your creatine. and has an exceptional safety record. Then continue with the maintenance dose for 3 months. If you should get this.I recommend taking a loading dose for 10 days. and help to increase your lean body mass. you need PACE to realize the benefits of creatine. Other athletes. Remember. stop the creatine for a week and then begin again at half the dose. all natural. If you get muscle cramps. Some researchers have found a slightly increased rate of muscle cramping with creatine.pacerevolution. You can stop and use exercise to maintain your gains in performance and lean muscle. strength and virility. Caffeine and creatine don’t mix well.com . It won’t work its magic by sitting on the couch. Some studies suggest that caffeine (a common performance enhancer among athletes) may diminish the effectiveness of creatine if taken at the same time. 228 www. If you use it intelligently. Others disagree. There are two potential side effects of creatine you should be aware of. it is very well tested. Or you can switch back to the loading dose for 10 days again and repeat the cycle.
Creatine: The Science Behind bodybuilding’s most popular supplement. CA: Wadsworth/Thomson Learning. Risk Anal 2002. Tipton KD. NY: Harper Collins. et al. 1998: 146-148. Muscle & Fitness.88(2): 386 . An oral essential amino acidcarbohydrate supplement enhances muscle protein anabolism after resistance exercise.40(3): 211225. 2 Horrocks L. Edel ED. Belmont. 5 Boyle M. Sports Supplement Review. PACE: The 12-Minute Fitness Revolution 229 .. Mile High Publishing:48. 3 Hope BK. 2003:30-31. M.392. Forever Young: 100 Age-Erasing Techniques. A stimulatory role for cGMP-dependent protein kinase in platelet activation. J Appl Physiol. Gu M. Wolf SE.22(2): 203-218. Health benefits of docosahexaenoic acid. egg. Miller SL. 2000. Cell 2003. V. Pharmacol Res. Xi X. 1999. Personal Nutrition. 10 Colgan. Yeo YK. An overview of the salmonella enteritidis risk assessment for shell. and egg products. 3rd issue. 6 Ibid 7 Li Z. 1998. Dr. 4th ed. Colgan’s Best Body Supplements: Creatine. 4 Frank B.112(1):77-86. All Natural Muscular Development.Endnotes 1 Rasmussen BB. 8 Andrich.35(3):90-94. Wolfe RR. Baker R. 11 Ibid. et al. 9 Weider Research Group. New York.
230 www.com .pacerevolution.
You’ll discover the subtleties of breathing. the bodies of our ancestors were seamlessly connected to their environment. the nature of cycles.Chapter tWelVe PACE for Life I n an ideal world you wouldn’t need PACE. I’ll take you deeper into PACE by fine tuning your practice and adding elements that bring it all together. They instinctively followed life’s demands and natural cycles. As you’ve discovered. and the practicalities of goal setting. In fact. you wouldn’t need any kind of exercise at all. By now you’re already familiar with the most important patterns and natural cycles for staying fit and lean: • • • • • Exertion and recovery Progressive changes Adaptive responses Breaking plateaus Functional strength through daily life In this chapter. And their bodies responded in kind. PACE: The 12-Minute Fitness Revolution 231 . PACE rekindles those instincts by putting you back in touch with the cycles of health and fitness.
Dr. Irving Dardik was the first Chairman of the U. especially heart disease. It must be something in the way people run now that causes heart failure after exertion. Dardik knew that heart attacks often occur after running or jogging – not during the workout. His revelation illustrates the core principles of PACE.pacerevolution.com . Dardik’s friend Jack Kelly. the president of the U.I discovered some of these subtle yet powerful secrets after working with PACE for years. He compared their exercise practices to the habits of native people and animals. “People have been running for thousands of years. dropped dead of sudden heart failure.” 1 He also observed long-distance runners were prone to infections and chronic diseases. they take time for recovery. One morning he went out for his usual run and. He was also an Olympic oarsman and. And clearly details its power to reverse chronic diseases as diverse as Parkinson’s. multiple sclerosis and arthritis. Then. The story begins with Dr. Jack was the brother of actress Grace Kelly. And.S. Let me start by introducing you to one of the great pioneers in the largely ignored science of health enhancing cycles. and they didn’t die like that. He said animals and natives in the wild run in short bursts. This pioneering cardiologist and researcher confirmed PACE principles in a way that’s both unique and startling. diabetes. shortly after. Olympic Committee Chairman Makes Gold Medal Discovery Dr.S. they repeat this cycle of exertion and recovery. He added. Olympic Committee’s Sports Medicine Council. 232 www. at the time. Olympic Committee.
This mode of exertion. They run. followed by rest. then down. The Doctor’s Heart Cure. If you plot these changing rates going up. This is the same conclusion I made in my own book. through time. Canada Reconnecting With Nature’s Rhythms and Cycles: Your Heart Wave These observations led Dr. I burn 61 fat calories in 22 minutes and have reduced my ‘belly fat’ substantially. as well. Dardik to his fascinating concept of viewing heart exertion and recovery as a wave – the “Heart Wave. no matter what kind of animal was involved. the fastest creatures on Earth. They run. Everywhere I looked. I am 52-years-old and feel as though I am back in my late 20s. Ft. it was the same pattern: a burst of exertion. and so on. which seems to be nature’s way. sharks when they hunt.. then rest. I have cut my workout from 45-60 minutes on the cross trainer down to 22 minutes and burn more fat calories.2 “Since implementing PACE. run in short bursts. McMurray. birds in flight.. then rest. They stop.” When you begin exercise. when they are playing. Think about that. And I found that all animals do that: a burst of exertion. a burst of exertion. that is. You see this in whales when they dive. You see it in young children.. When you stop. PACE: The 12-Minute Fitness Revolution 233 . these kids do it naturally – until we start training them in athletics. your heart rate begins to climb.” Brett K. it begins to come back down. Alberta.“Cheetahs. it does indeed form a wave. They stop.” He concluded long-distance runners die of heart attacks because they don’t train their hearts to recover.
They also gained: www. Dardik studied significantly increased their heart rate variability. Vol. Adapted from Irving J. the greater your risk of chronic disease. No. Dardik.pacerevolution.” Cycles. you gradually increase your heart rate variability. the greater your HRV.Inside that wave of exertion.com . or HRV. 3.” The picture below will help you visualize the concept. you have smaller waves from each heartbeat – itself an alternating wave of exertion (systole) and recovery (diastole). the better your overall health. The smaller waves represent each heartbeat as it contracts and releases with its own wave of exertion and recovery. the non-athletic people Dr. The more limited your HRV. During his research. Heart Rate (Beats/Minute) 234 180 160 140 120 100 80 60 The central wave represents your heart rate increasing with exertion and dropping with recovery. Dardik was the first to see these as “waves within waves. Simply stated. 1996 Reverse Disease With Stronger Heart Waves If you mimic the natural rhythms of your heart by exercising in intervals of exertion and recovery. “The Origin of Disease and Health: Heart Waves. 46.
we sit on a couch. They don’t know why. decreased HRV is associated with disease and a high risk of death from all causes.” 3 Think of HRV as your ability to experience a wide range of heart rates. When your heart has the capacity to jump into high gear whenever it needs to… and then recover at a PACE: The 12-Minute Fitness Revolution 235 . Then back to resting just as quickly. Likewise. Imagine going from a resting rate of 80 bpm all the way up to 190 bpm in a matter of a few minutes. we come home. Most of us don’t have that degree of variability. Aerobics and cardio are guilty of the same non-variation. Our heartbeat mostly stays inside a narrow band: We get out of bed. we sit at a desk. Think about this for a moment. but clinical studies confirm it. Mainstream medicine accepts the fact that HRV is a risk factor for both infectious and chronic diseases. our heart rate also stays within a narrow band. To quote Dardik. Decades of research has shown that increased HRV is associated with longevity and non-disease states. we go to work. just at a different speed than resting. When we exercise aerobically.• • • • • greater lung volume lower blood pressure improved immune function lower stress and anxiety greater sense of energy and well-being All of these changes happened in just 8 weeks. That kind of activity does not challenge the heart or give it room for changing speeds. “Cyclic exercise really worked in reversing disease.
You have power on demand and the ability to adapt and turn on a dime. cardio-vascular disease. “I love what you have taught me with PACE. After just a few weeks.” Jane M.com . the implications for fitness training are significant. Dardik’s journal articles. CA When your heart doesn’t have the capacity to beat faster with any amount of certainty or reliability. respiratory and gastrointestinal infections as well as with cancer. El Sobrante.pacerevolution.5 6 7 8 9 This association between fitness training and chronic disorders can now be explained by recognizing that prolonged continuous 236 www. we infer a positive relationship between fitness and health. Here’s an excerpt from one of Dr. Just as a decrease in the Heart Wave range (decreased HRV) leads to decreased longevity and chronic disease.moment’s notice. Your heart can pump blood and oxygen quickly and without effort. which actually boosts our risk of disease. That’s the power of HRV. and my strength.. In fact. you’re in trouble. this is not always the case. you are in excellent health. fitness should cause good health.4 In it he describes how modern exercise trains us to lower our HRV. However. and multiple sclerosis. there are reports that suggest an association between continuous. When we speak of fitness. I built up my lung capacity again. long duration exercise with infectious diseases including polio. “A decrease in Heart Wave range is equivalent to a pianist trying to play a piano concerto using only one octave of a piano’s full range. echoviral meningitis. expanding the Heart Wave range (increased HRV) leads to increased longevity and health. In this regard.
more prone to disease and more likely to die young. more even – in other words. PACE is a complete program. yoga masters and high-level athletes from PACE: The 12-Minute Fitness Revolution 237 .. he did miss one point when it comes to fitness and training. Keeping your HRV high means changing up your routine and adding new elements that progressively increase the challenge. The same would apply to any behavior done in a continuous fashion. However.” In other words. through aerobic exercise or any other form of linear stress. In fact. Dr.’ What this definitely does not take into account is ‘the ability not to work’ – i. when you practice long-duration exercise and ignore recovery you make your body weaker. flattening the Heart Waves – the individual is actually training to become more susceptible to chronic disease and all cause mortality. (Emphasis added. In this way. we should be training the Heart Wave range to expand.) Instead of linear aerobic fitness. Dardik’s research is remarkable. Explore Nature’s Other Life Cycle: Breathing Martial artists.training in a narrow target heart rate zone.e. actually will train HRV to decrease. physical fitness (like energy) generally is described as ‘the ability to work. recovery. There’s no doubt: PACE increases your heart rate variability or HRV. In just minutes a day you can program your body for longevity and disease prevention. It’s self-contained and has all the elements you need for a lifetime of strength and vigor. And that’s progressivity. By teaching HRV to become more linear. which is designed to push the limits of oxygen consumption (VO2max) but ignores oxygen recovery.
Besides delivering oxygen to your muscles during exertion. perform better and recover much more quickly.com . Martial artists and high performance athletes of all kinds know that proper breathing techniques help them get in the zone. improving your breathing literally helps improve your ability to develop higher and higher levels of functional fitness. awareness and control of your breath will take you to a deeper and more advanced level of achievement.around the world have a secret weapon. So in essence. the muscles of the rib cage and the abdominal muscles) play a vital role in stabilizing and rotating the upper body. breathing is also the foundation for emotional intensity. On top of that. When you’re practicing PACE. and a sense of internal power. In addition to their role in bringing the air in and out of our lungs. stamina and sense of well being. It’s what Bruce Lee called “Breath Power.” the ability to control your breathing patterns to improve strength. 238 www.pacerevolution. the breathing muscles (principally the diaphragm. physical equilibrium. the quality of your breathing directly affects your core strength and lays the foundation for optimal athletic performance.
and clears the mind. improves concentration. Without sufficient oxygen. That means all those nutrients and vitamins you need to build. improper breathing inhibits your cells from metabolizing your food properly. leaving you weak and listless part way through your workout. it tones and trains your diaphragm. PACE: The 12-Minute Fitness Revolution 239 . on the other hand. and increases the ability to deal with complex situations without suffering from stress. focuses attention. Proper breathing soothes the nervous system. especially carbon dioxide.What Are the Benefits of Proper Breathing During PACE? Hundreds of studies have proven that proper breathing techniques before. Plus. during and after exercise deliver: • • • • • • increased stamina increased endurance better performance quicker recovery enhanced oxygen absorption increased muscle development Proper breathing provides your body with oxygen for the correct and efficient functioning of every cell. steadies. Additionally. allows your body to metabolize food efficiently and to rid itself of all the noxious. rib and abdominal muscles to improve core strength and stability. calms. Proper breathing. your muscles cannot perform at their peak. tone and repair your muscles will be lost. gaseous by-products of metabolism.
we’ll discuss four main breathing methods that have proven to help athletes improve stamina and strength. with no impediments. there are hundreds of different breathing techniques to choose from. Focused breathing should be deep and natural. you would inhale slowly as you descend then exhale as you rise to a standing position. exhale as you push your body up. along the sides of your lower ribs. But for the sake of simplicity. Focused breathing utilizes this deep natural breathing pattern to develop rhythm and muscle focus while exercising. your breathing should be full and rhythmic. For pushups. simply inhale as you descend.) The diaphragm is connected in the front. The trick is to keep your mind focused on your breathing and on the muscles you are training. 240 www. keeping the oxygen/carbon dioxide ratio in your body balanced. You’ll want to be sure to breathe in through your nose to strengthen your diaphragm and exhale through your mouth to alleviate pressure. Focused Breathing — Most experts agree that for optimal health. using the same in through the nose out through the mouth technique described above. when doing squats or deep knee bends. using your diaphragm and ribs to fill and empty the lungs. and along the back.Use These 4 Basic Breathing Techniques Today Depending on whom you talk with.pacerevolution. This type of deep abdominal breathing promotes a full exchange of air.com . For example. (Imagine an inflated parachute attached all around your lower rib cage. Your diaphragm is a large muscle that rests horizontally across the base of your rib cage.
. inhale at your resting position and exhale as you contract your abdominal muscles. For maximum effect. I began PACE in January 2009 and the results have been no less than incredible. To increase your benefits. Thanks to Dr. The connection between your mind and body while performing this breathing technique produces improved performance and overall muscle gain.” Kiel B. focus your mind on the muscles you’re training. Incorporate the Bellows Breath technique before or after your PACE workout to improve cardiovascular function and to recover more quickly. Land O Lakes. I believe I am on the right track to good health for the foreseeable future. Begin by sitting in a comfortable position. For maximum muscle gain. and lost 3 inches off waist. My weight has dropped 11 lbs. “I am a 58-year-old male with type-2 diabetes and cardiovascular disease (CVD). Using this focused breathing technique enhances your ability to perform each movement and will increase your fitness results over time. Take a few deep breaths through your nose filling the lungs from bottom to the top PACE: The 12-Minute Fitness Revolution 241 . FL Bellows Breath — The Bellows Breath is an adaptation of an ancient yoga breathing technique revered for its ability to increase energy and a sense of well being. See them contracting and relaxing as you rhythmically breathe in and out.. Sears’ programs and advice. body fat dropped from 30% to 22%. Many people “forget” to breathe when doing sit-ups or abdominal crunches and lose much of the benefit of training. sharpen your mental focus.Focused breathing is essential for proper development of your abdominals as well.
This should feel like a series of short.com . Inhale and exhale deeply pulling your shoulders back as you do. This will open up your lung cavity and allow your lungs to expand. Unlike the previous forms of diaphragmatic breathing we’ve 242 www. the diaphragm muscle pulls downward. so that the ribs flare out slightly.pacerevolution. It will “clear your head” and might even improve your cognitive abilities as well! Lung Expansion — In this exercise.– like a glass of water (expanding your abdomen and then filling the top of the lungs). The Bellows Breath technique will improve your stamina. let your breathing return to normal. forcing the last of the air out with your abdomen pressing in. Exhale through the nostrils doing the exact opposite. try blowing little puffs of air through your nostrils as you exhale. staccato exhalations. Be sure not to go too fast. Expel the air from top to bottom. the space just below the breastbone. overall concentration and sense of well being. while the bottom of your lungs pull downward to bring in air. After 15 to 20 repetitions. Power Breathing — Use this technique to improve your actual strength while performing bodyweight calisthenics. you will use deep diaphragmatic breathing to increase your lung capacity and to super oxygenate your muscles before and after a PACE workout. When you inhale. flexing your abdominal muscles inward with each short exhale. After 2 to 3 warm up breaths. With deep diaphragmatic breathing. Do 3 to 5 lung expansion breaths before and after each exercise to oxygenate your muscles and to shorten your recovery time. at the upper abdomen pushes in slightly to exhale more completely.
Now let’s have a look at setting goals and turning knowledge into action. increase your abdominal pressure slightly. My natural inclination is to procrastinate. Keep up the abdominal pressure through the full range of motion. Here’s how it works. If you’ve ever watched Olympic weight lifting or a martial arts competition. hernias or other health concerns. heart problems. You’ll know you’re doing it right when you see your abdomen expand slightly as you inhale. which require you to exhale completely. Right before you perform a calisthenic exercise. Then as you begin to exert force. Be sure to breathe down into your abdomen and not just your chest. then release. strength and overall lungpower.discussed. Special Note: Consult your doctor before performing this breathing technique if you have high blood pressure. power breathing does not. You’ll probably feel the need to grunt. you’ve seen power breathing at work. I know I’d be lazy if I allowed myself to be that way. There you have it. that’s okay. hold your breath as you begin the exercise. But because I recognize PACE: The 12-Minute Fitness Revolution 243 . Bringing It All Together Good Planning Is the Key to Success Deep down. inhale deeply through your nose. A quick primer on how to improve your breathing that will help you increase your natural stamina. Power breathing is a method to increase the pressure in your abdomen to stimulate additional strength at the moment of exertion. Next.
Early to Rise Ben Franklin was right. Let’s say tomorrow is Monday… I know I will be very busy with patients at the clinic and have several meetings afterwards. I 244 www. Every important accomplishment I have ever made started with planning. Every night. I’ve developed a system that makes health improving habits automatic. I know I’ll never get it done. I don’t bother with detail and I don’t feel guilty if it changes.this shortcoming. For lunch. I incorporate this in my routine. I’ll order a seafood salad to-go from the restaurant near the gym. I’ll have eggs and some left-over salmon from tonight’s dinner. Getting up early is profoundly health enhancing. I have my body composition log and my running equipment as the first thing I see. and strength training at lunch. So I plan a brief PACE workout before going to the office. I think of it as a self-coaching tool. I take five minutes and plan my exercises and meals for the next day. but without a plan. I put some motivation near the alarm the night before. Otherwise. I tend to miss workouts and eat whatever is available. Early to Bed. Since I am in a leaning down cycle. If you will get started now and follow this specific plan of action… it will ensure that you don’t put off your most important step – the actual doing.com . I don’t always stick to it. 6:00 AM: My alarm sounds. This makes it impossible to forget my goal and my motivation. I take some steaks out of the freezer to thaw for dinner.pacerevolution. For breakfast.
As you already know. I pedal as hard as I can for 30 seconds. and 8 ratings for about a minute followed by a minute of recovery while I pedal at a 3 or 4 rating and breathe deeply. By doing this a little bit every day. I then accelerate to a moderate 5 out of 10 rating for 1 minute. I gradually build reserve capacity. I start with a 2-minute warm up at a gentle pace. When I stop to catch my breath. To accomplish this.have a cup of coffee while I read my email. I feel an intense burn in the front of my thighs as I move into my supra-aerobic zone. 7. I’m going to give it everything I have. Warm-Up 2 min Set 3 45 sec 1 min 45 sec Set 1 1 min 1 min Set 4 1 min 30 sec 1 min Set 2 1 min Set 5 1 min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Recovery Exertion Recovery PACE: The 12-Minute Fitness Revolution 245 . I know my body will get the message to improve my oxygen delivering capacity. It’s now 6:45 AM and the sun is rising as I walk out the door. I know I’ve provided that little excess challenge. Feels good today! For my last exertion period. I follow my PACE program for cardio. I provide my heart and lungs with short challenges just above my capacity to sustain. I repeat this cycle 3 more times advancing to 6. I then drop back down to a 3 rating for 1 minute of recovery. Today I’ve decided to bicycle. the principle is to build larger lung and heart capacity.
I pedal easily back to my house. Hindu squats.pacerevolution. I’ve worked my entire body. One. Two. Most modern food is man-made or adulterated in one way or another.I think about how important quads are to physical capacity as I am panting during recovery. I spend 20 minutes on calisthenics.com . I don’t care who says it’s good for me. Load Up on Protein for Breakfast Breakfast is a 3-egg omelet. After breakfast. Your quadriceps muscle is the largest in your body. I take 1000-mg of Vitamin C and a combinational multi-vitamin. Total time: 12 minutes. I do one of my favorites. Today. I don’t eat food I don’t like. Eating food that occurs naturally can be a challenge. As part of a regular rou- 246 www. I’ll push myself and do 500. To build strength in the legs and back – and boost your lung volume – this exercise can’t be beat. push-ups and instep touches. I try to eat only food that occurs naturally. It prevents muscle breakdown and boosts growth hormone. In just a few minutes. I put 10 grams of glutamine in my water. I follow this with crunches. I have 2 basic rules to guide my eating. salmon and water. multi-antioxidant supplement with my breakfast. multi-mineral. It requires the most fuel. I’ll just do 75 – although on some days. First.
I ask them to add an extra portion of grilled dolphin to the salad. I take the kids through some calisthenics. I retreat to my office for a few minutes. It also develops the kind of functional strength that keeps you fit and mobile past 100. After 2 hours of patients. I finish with my patients. Gluteus Abs. I want extra protein after my workout. this is the best way to build muscle. then it’s time to see patients.tine. I meet with my research assistant while I eat mixed seafood and spinach. One hour to practice basic throwing. It’s time to shower. Lower Back Upper Body Full Body Exercise Hindu Squats Crunches/Sit Ups Push Ups Instep Touches Reps 25 – 25 – 25 15 – 15 – 15 10 – 10 10 – 10 Reliable Energy for the Afternoon I stop by a local restaurant and place an order for a seafood salad to-go. have a brief meeting with a perspective new employee for the Wellness Research Foundation and another with my office manager and it’s off to baseball practice. Since I’m working the big muscles of the legs today. drink a fruit smoothie and snack on some cheese. PACE: The 12-Minute Fitness Revolution 247 . and get to the office… Calisthenics Training Log Muscles Worked Legs. catching and hitting and it’s home for dinner. I listen to music. Exercising with 8-yearolds has turned out to be great fun and I get to spend more time with my son.
It makes them obese with all the wrong kind of fat.The Most Complete Nutrition Source Despite the constant droning over the dangers of red meat.pacerevolution. approximately 85% of our total calories came from red meat.com. I pick one yellow tomato and two red beefsteak tomatoes from my back yard. I take another 1000 mg of vitamin C and 400 IU mixed tocopherols with dinner. You can find out more about grass-fed beef at my website: www.com . Red meat is the highest quality nutrition – bar none. 248 www. It’s full of hearthealthy nutrients with none of the hormones and antibiotics that can threaten your health. In our modern world though. if you eat any animal you have to concern yourself with the environment of that animal. I wash and slice them and dinner is ready. I also grill up some onions and bell peppers. In our natural environment. I much prefer grass-fed beef or wild game. I have found wild game from a local hunting group. Keeping animals inactive and feeding them grains does the same thing to them that it does to us. I eat it just about every day. I enjoy my steak and vegetables on the back patio with my family as the sun goes down. It makes all the difference in the world. I also take 100 mg of the ubiquinol form of Coenzyme Q10. we have tomatoes ripe now. In Florida. Today it’s T-bones on the grill.alsearsmd.
In other words. tomatoes Bowl of ice cream with a sliced peach and walnuts Vit C 1000 mg Tocopherols 400 IU Co Q10 100 mg Supplements Glutamine 10 gm Vit C 1000 mg Multivitamin Lunch Afternoon Snack Dinner Evening Snack Quiet Reflection… Exercise for the Soul Freud said we need three things to be happy: relationships. we often neglect relationships and recreation. When that happens. PACE: The 12-Minute Fitness Revolution 249 . Under the stress of our modern lifestyle. Meal Log Breakfast Cup of Coffee. You can get it from most grocery stores. occupation and recreation. we need to love. bell peppers. Peaches have a glycemic index lower than whole wheat bread. 3 egg omelet.Hungry for Dessert? Eat Naturally Sweet I have a bowl of ice cream with a sliced peach. water Seafood salad with extra grilled dolphin and spinach Fruit Smoothie. I also buy ice cream without added sugar. onions. we tend to focus nearly all of our energy for change on our careers. work. cheese Grilled grass-fed steak. hand-whipped cream and walnuts. I don’t worry about fat but I do try to eat low glycemic fruit. salmon. and play.
11:00 PM: Time to hit the sack. 250 www. I think it is a mistake to treat your health and fitness goals as you do your occupation.I take a contemplative walk around my neighborhood. • Make a portion of your physical activity recreation every day. This is not real physical exercise and most people get plenty of walking during their daily routine but it does allow me to relax. It’s part of my recreation. I also try to involve family and friends whenever possible. But having said that. I may watch some TV or read. • Start the day right with brief cardio exercise before breakfast. • Focus your plan on exercise you enjoy and eat only the natural foods you like. • Reflect on today’s progress and plan for tomorrow’s. Afterwards. Now. I do not consider a health improving lifestyle to be work. I think for a few minutes about what I’d like to accomplish tomorrow. I clear my mind and reflect for a few minutes.com . I get to bed early. roast. • Involve your family and your friends. What I would like to eat and how I feel about exercise. Chart Your Daily Action Plan • Make your plan for eating and exercise the day before. I don’t beat myself up if I slip. I credit my good health to my daily habits. • Plan dinner around high quality protein (steak. fish. I am not perfect and I suspect you aren’t either.pacerevolution. No one will ever convince me otherwise. Plan it in the same spirit you would plan a mini-vacation. You won’t succeed everyday and you shouldn’t expect to. chicken). • Train for strength either before lunch or before dinner. • Eat a high protein breakfast. I jot it down in my log.
5 Sharp C. 7 Martin S. August 15. PACE: The 12-Minute Fitness Revolution 251 . MN:Dragon Door Publications. The Doctor’s Heart Cure. Physical activity and health: a report of the Surgeon General. pp. But the complexities of the immune system make it difficult to understand why. 8 Kanter E. pp. Cycles. 66-67. September 1995. 11.Remember. Can exercise damage your health? Athletes who train hard seem to unusually prone to illness. No. St. New Scientist. Rodale Books. 1996. p. 1995. 1996. Heart sick: why are the hearts of top riders failing – and what does it mean for you? Bicycling. pp. Making Waves: Irving Dardik and his Superwave Principle. Sharing Gold Medals. 3. So be sure to enjoy the trip… Endnotes 1 Lewin R.2004. 9 National Center for Health Statistics. Vol. Parry-Billings M. 46. July 11. August 1995. Holistic Primary Care. Paul. 6 Burfoot A. excellent health is more of a journey than a destination.2005 4 Dardik IJ. How Much Should You Run? Runner’s World. 2006:7(1):1 2 Sears Al. 33-37. 1992. June 25. 58-61. The New York Times. The Origin of Disease and Health: Heart Waves – the Single Solution to Heart Rate Variability and Ischemic Preconditioning. 3 Lewin R. Tuning Biorhythms through Cyclic Exercise. and Multiple Sclerosis.
com .252 www.pacerevolution.
personal fitness trainer and integrative doctor. enough talk. Here’s a link where you’ll find workbook pages you can download and use with PACE: www. I pencil it in and then write over it in pen when I actually do it. Don’t wait. I’ve worked with thousands of people. I have found no better predictor of who will be successful at reaching their goals than whether or not they are willing to keep a log. consultant.” athlete.pacerevolution.appeNdIx a PACE Workbook Guarantee Your Success: Keep a Record of Everything You Do As a life-long “health nut. I also use it for planning. write down what you do. Let’s get down to it. I have included workbook pages from my own log on a special website. If you want progress. PACE: The 12-Minute Fitness Revolution 253 . Everything you need to set your PACE goals and track your progress is right there.com/workbook Visit this website and get started today. sports trainer. Okay.
com . You have all the tools you need to start doing PACE right now. 254 www. Go to the exclusive website below and you’ll see and hear all the routines in Chapter 9 explained in detail.Take the Guesswork Out of PACE Nothing helps you get results faster than seeing PACE demonstrated on video.pacerevolution. It’s all right here: www.com/video No more guesswork.pacerevolution. So I asked my PACE trainers to show you exactly what to do. We’ll demonstrate all the calisthenics and body weight exercises.
Using a PACE routine will boost your lung volume and achieve a higher cardiac output – which is precisely what marathon runners who train only for endurance are missing. you’ll lose lung volume and your heart will slowly shrink. The key is using PACE effectively to build up your cardiopulmonary capacity. I’ve also seen the combination of PACE and endurance training work well in athletes from tennis players to wrestlers who need a combination of both endurance and explosive strength. causing your maximal achievable heart and lung output to drop. PACE will help you tolerate the endurance training you need for a marathon while giving up less of your heart strength and lungpower. This will weaken your performance PACE: The 12-Minute Fitness Revolution 255 . I run marathons. This is understandable since I often point out the weaknesses in endurance training. If you train ONLY for endurance. Sears.appeNdIx B Common PACE Questions Answered Endurance Plus PACE Q: “Dr. In fact. But actually PACE and marathons are not mutually exclusive. Can I still do PACE? And can I use PACE to help me train for endurance events?” A: Many people think that PACE means that they have to give up all endurance training.
What’s worse. Lance Armstrong is a most excellent example. 3 times a week. By supplementing your endurance training with a PACE routine. (the highest rate of oxygen consumption attainable during maximal or exhaustive exercise…) – each of which are critical to both your athletic performance and your long-term health. measure your heart’s recovery time. During this time. Record your heart rate at the end of your PACE exertion set and make note of how long it takes you to get back to a rate within 10 beats of your resting heart rate.pacerevolution. is it will threaten your health over the long term by accelerating losses of aging and making you more prone to heart attack and stroke. He is principally an endurance athlete yet he uses high-intensity sprints as part of his regular workout routine.com . focus on increasing your maximal exertion. for an 8-week block. Slowly and gradually work up to 256 www.whenever you need bursts of high energy activity or strength. At the same time. And he puts a great deal of emphasis on building lung volume and VO2max. you’ll build and retain the heart and lung strength of youth. Start by logging your resting heart rate. you’ll actually improve a broader range of athletic capabilities. • Next. If you are not willing to at least temporarily limit the frequency of endurance training – say running more than a mile continuously – you are not likely to make good progress at building your heart and lung capacity or strength. Here’s how to make PACE work with your endurance training: • First you will have to (for a time) limit your endurance training. • Practice a short PACE routine of only 12 minutes.
As an added bonus. Here’s how to make it work: PACE: The 12-Minute Fitness Revolution 257 . When you return to your usual training after an 8-week PACE training session. you’ll see dramatic changes. Give yourself enough time between sets so that you get to within 10 beats of your resting heart rate. Start by eliminating carbs and pumping up protein. You should notice your recovery time getting shorter and shorter over this 2-month period even though you are working at a higher level of exertion. Sears talked about for increasing the fat burning of the program. your payoff will be huge. you’ll probably drop body fat. You may have some resistance to cutting back on your endurance training. Your lung volume and VO2max will be considerably higher. and you are very likely to get a significant boost in your lean body mass. If you follow it for 2 to 3 weeks.. Your heart’s pumping power and output will soar. How to Accelerate Your Fat Loss Q: “I’m interested in what Dr. • Practice your endurance routine only once every 2 weeks. you’ll notice a huge difference in your performance capacity. And this added capacity will make you more competitive.” A: Here’s how you can accelerate your fat loss. But if you can have a little faith..higher and higher speeds for brief exertion sets of no more than 1 minute. • Monitor your recovery heart rate throughout the 8 week block.
Afterward. If raw is not your thing. You can use milk. You can also cook some eggs and have them with grass fed steak or bacon. you’ll have a chance to get rid of accumulated waste in your colon. raw foods are packed with nutrients that are untouched and undamaged by the cooking process. Add 2 raw eggs. have another shake – the same one you prepared in the morning. but your body can easily digest them. What’s more. I find soups very good for lunch as long as they have no additives. Stir and drink up. The raw eggs. But try and keep carbs out of your breakfast in the morning. But avoid 258 www. By giving your digestive system a break. In the afternoon. That extra protein tells your body that “the hunting is good. But no bread or potatoes. Between meals.” and signals your body to start burning off fat. aside from proving the perfect ratio of amino acids. also give you the right kind of fat – triggering even more fat loss. sweeteners or high carb ingredients. stay with lean protein. If you like sashimi or sushi.In the morning. That should give you at least 50 mg of protein. This also gets rid of extra bulk around your middle. raw foods are best but not mandatory. In the evening.com . try cooked fish and/or meat. have a salad of mixed veggies. Raw foods may sound extreme. try a colon cleanser to help you with this. Mix in 2 scoops of whey protein isolate. juice or water – whichever you prefer. start with a protein shake and throw in some raw eggs.pacerevolution. that makes a great lunch. Your carbs should come from vegetables. For this program.
How do you know if you’re at your highest level of exertion? PACE: The 12-Minute Fitness Revolution 259 . or just above my resting rate?” A: Your maximum exertion triggers many of the changes you want from your PACE program. but it’s not intended for more than a few weeks at a time. You probably can only exert yourself at a maximum rate for short bursts of 20 to 30 seconds. as some people don’t push themselves to reach their maximum output during their PACE routine. This is a critical point. a percentage of how high it got. How Long Do You Maintain Maximum Exertion? Q: “Dr. It requires effort and on some days. But if you can stick with it – and do your PACE program at the same time – you’ll see incredible gains. you may not feel up to it. how long do I maintain maximum exertion? I know I need to pant and create an oxygen deficit but I’m not clear on how long I maintain the highest-level exertion… Also: How low do I need to let my heart rate drop before doing my next exertion period? Does it need to drop by a certain number of beats. Sears. Stick to olive oil and balsamic vinegar or better yet – sacha inchi oil. How long you maintain it during your exertion period is less important than achieving your highest rate because that’s what will boost your performance capacity for next time. Fat will start falling off your body. store-bought salad dressings. But keep in mind that PACE only requires maximum output for short periods. You’ll be amazed at how good you feel after just 14 days. including boosting your maximum metabolic rate. This may be a tough plan for you to follow.commercial.
Your ancient ancestors would have had this ability. Training your body to recover after exertion is essential for good health. And when you stop. This weakens your heart and shrinks your lung capacity.com . I use a rebounder. It also modifies your metabolic rate. It’s a trait we’ve lost over time. But it’s one of the capacities of a heart and lungs in top condition.pacerevolution. It is the gradual progression of your highest level of exertion that is so effective for building a stronger heart and a bigger set of lungs. your legs will burn.” 260 www. As your lungs expand and your heart’s pumping capacity increases. Hunting and fighting are good examples of how brief but intense their most important physical exertions would have been. you’ll feel winded and break into a pant. Today. Their daily activities demanded that they exert themselves in short bursts followed by rest. If this is the case. If you’re out of shape. You repeat this enough and your body interprets this as chronic stress from a poor or unstable environment. your heart will race and you’ll feel as if you can’t run another step. you’ll be able to boost your maximum output soon enough. our most popular forms of exercise focus on constant exertion without rest. helping you to burn calories as energy instead of storing them as fat. How Often Should You Do PACE? Q: “How many times a week do you suggest to do the program? For how long? And how often do I change the routine? Also.Physically. That in itself is a formula for heart attack and stroke. your highest level of exertion may only last a few seconds. How can I apply your system with my equipment? I live in Canada and can’t go out during the winter. that’s fine.
Allow plenty of time for recovery. Follow the workout times. If you’re not winded or if you feel like it was too “easy” then you’re probably approaching it as a type of “cardio. then take time out and do it.” Don’t make this mistake. but don’t get stuck on them. try different instruments. Put the emphasis on challenging your heart rate and finding your limits. For example. not hard and fast rules. If you feel like you need more. During that time. you’ll be able to do it in a fraction of the time you spent on longer routines. you should feel like you’ve really done something.A: I applaud your efforts to stay fit. Warm-Up 1 min Set 3 1 min 2 min 1 min Set 1 1 min 2 min Set 4 2 min 3 min 1 min Set 2 2 min Set 5 2 min Exertion Recovery Exertion Recovery Exertion Recovery Exertion Recovery Exertion Recovery PACE: The 12-Minute Fitness Revolution 261 . Not only will PACE help you get the results you’re looking for. Increase the intensity each week. you could start with your treadmill and then move to your rebounder after a few weeks. Your legs should ache and your shirt should be drenched in sweat. Change your routine every 4 to 6 weeks. But the core focus needs to be pushing for maximum exertion. Start by doing PACE at least 3 times a week. do it 4 or 5 times a week. Here is a program you can try. If you need more than the book suggests. They are guidelines. When you’re done. Push yourself to reach a little further each time you do the routine.
com . But. With your hands in your lap. bend from the waist. out of bed. how do you do calisthenics with PACE?” A: Calisthenics can build strength. burn fat.pacerevolution. Compound hip and leg movements work the muscles that keep you mobile. It gets you out of a chair. Running either outdoors or on the treadmill works well with this exercise. Strive to get your heart rate a little higher than it was last time. if I do PACE at the gym three times a week. Pump with your legs. but that’s the most important movement you have. lower your blood pressure. you’ll be amazed by how your capacity and recovery times have improved. Lose that power 262 www. What to Do Between Your PACE Workouts Q: “Dear Dr. You could cycle a number of workouts to take you through an entire year. lean forward and try to stand up. First. so start with a low resistance and give it all you have. try this simple test: Sit at the end of your chair with your feet flat on the floor. Sears. When you eventually come back to this workout. Is there anything I can do in between my PACE workouts? For example. try a stationary bike (or recumbent bike). Turn up the resistance and push yourself. for maximum fat loss. By working the bigger muscle you’ll speed up your weight loss. relieve many types of lower back pain and improve your chances of staying active and independent as you age. Was that easy or difficult? You may not realize it. This will help work the big muscles in your legs. out of a car and up the stairs. Take a break and recover and then get back on the machine for the next set. the first four sets are just one minute of exertion.As you can see. what can I do on my off days? Would calisthenics work for this? If so.
palm side up. This brings you back to the starting position: standing straight up with your arms extended in front of you. but you have PACE: The 12-Minute Fitness Revolution 263 .and you’ll be wheelchair bound. shake out your limbs. parallel to the ground with your hands open and palms facing down. turn the wrists up and make a fist. Take the Hindu squat for example: Here’s what you do: Stand with your feet shoulder-width apart. Then. During your recovery. Inhale briskly and pull your hands straight back. Continue exhaling and let your arms swing up as you stand. Once you are comfortable with the form. Do as many as you can until you become winded and start to pant. It’s not hard to get great results from this routine. Extend your arms out in front of you. you will have finished a great PACE workout. When you recover to comfortable breathing. As you pull back. do another set of 50. relax. Recover again. If you can complete three sets of 50 Hindu squats. you can increase your speed to one squat per second. From this position. walk around and drink water if you’re thirsty. your elbows should be behind you with both hands in a fist. bend your knees and squat. Increase it and you’ll be moving around until the day you die. exhale. At the end of the inhalation. hands open and palms facing down. Repeat at the pace of one repetition every four seconds. Let’s say that number is 50. try another set of 50. Let your arms fall to your sides and touch the ground with the tips of your fingers.
com . three times a week for six weeks. Think about your last routine… make this routine a little more challenging than the last. I have a few suggestions for you…when you get to the gym. consider these points: • Do one thing differently. As you get started. just focus on the basics. But for now. feel your breath 264 www.pacerevolution. That’s my challenge to you. find a resistance level that’s comfortable for you. When you’re ready to start your workout. I understand the concepts in your book but when I get to the gym and look around at the equipment. • Feel yourself pant. There are dozens of exercises in your PACE book.” A: I understand your situation. Drawing a Blank at the Gym? Q: “Here’s my problem: I don’t really know what to do when I get to the gym. After each exertion period. Try doing three sets. It’s common for my patients to ask me for a more specific plan for taking PACE into the gym. You’ll start to fly up stairs and lifting things won’t be a problem. If you can keep up with it. your lung volume will blossom. You’ll be amazed by the results. I draw a blank. • On your machine. Try it. follow this checklist: • Use the routine I give you here. Your thighs will become rock hard and strong enough for you to pounce. I’ll give you just one.to do them. You could increase the resistance or you could increase the pace of each exertion period.
Let your heart rate come down. Just do it and give yourself a challenge. Don’t think too much about it. Drink some water. Set 1 4 min Variable 3 min Set 2 Variable 2 min Set 3 Variable Exertion Recovery Exertion Recovery Exertion Recovery You can’t go wrong here. Or you can turn it up. Feel rested before you start again.accelerate as your lungs try to fill the oxygen deficit you just created. what do you do with it? Should you hit your max heart rate every time? There’s a big difference between what they PACE: The 12-Minute Fitness Revolution 265 . Find a resistance level that’s challenging but not too hard. If you want to keep the resistance the same during your first set. once you know what your max heart rate is. change one thing. Don’t worry about how long it takes. Making small changes in the same direction will help you succeed. Get off your machine and walk around. • Recover fully. Do whatever you need to do to make it different and challenging. The next time you do PACE. or if you just want a more basic routine to follow. But you can turn up the resistance on your second set. Follow the guidelines I mentioned above. If you’re not sure where to start. fine. Also. this will work. Confused About Heart Rate? Q: “I’m confused about heart rate… I’ve read there are different ways to calculate maximum heart rate. You can leave the resistance at the same level for your third set. Give it all you can during your exertion period and take as long as you need to recover.
7 and that gives you 42.com . Let me clarify a few things about heart rate and how best to use it during your PACE routine. But this is slightly high. and slightly underestimates the max heart rate for older people.tell me my max heart rate is and what I can actually achieve during exercise. But the truth is closer to about 166 for someone that age. If you want to make the correction.7 (age) = Max heart rate If you are 60. Some of these alternative formulas have interesting clinical studies behind them. there are other ways.pacerevolution. a 20-year-old would have a maximum heart rate of 200 (220 – 20 = 200). On the other end. In actuality.” A: Heart rate is a common concern. what does max heart rate mean and what do you do with that number during your PACE routine? Your max heart rate is a way of measuring your heart’s level of 266 www. The controversy around the “220 minus your age” formula is that it slightly overestimates the max heart rate for younger people. Now that you’ve established an upper limit. While 220 minus your age is still the easiest and most widely used method to calculate your maximum heart rate. use this formula: 208 – 0. Then subtract 42 from 208. a 20-year-old has a max heart rate of about 194. Using this formula. That gives you 166. multiply your age by 0. a 60-year-old has a max heart rate of 160 based on the “220 minus your age” formula (220 – 60 = 160).
If you’re just starting out. In practice you may find that you can only get your heart rate to 150. This can happen when you’re lifting something heavy. you’re building up your reserve capacity – the extra pumping power you need during times of stress. Use your max heart rate as a guide. As you become more conditioned you’ll strive to slowly and gently increase your maximum heart rate knowing that 166 is the normal maximum. That’s not a problem. Stroke volume is how much blood you pump with every beat and your maximum heart rate is the speed at which you can pump that blood. Maximum heart rate is a critical measure of fitness. Heart attacks happen when your cardiac output is too low to handle a stressful situation. PACE: The 12-Minute Fitness Revolution 267 . If you find yourself in sudden need of extra oxygen – and your heart lacks the stroke volume and speed required to meet that need – you’ve just triggered a heart attack. Your overall cardiac output is a combination of stroke volume and maximum heart rate.conditioning. when you’re exercising. Consider it your base line – your starting point. Heart attacks don’t happen because your heart lacks endurance. The more reserve capacity you have. But just because your max heart is listed as 166 for your age (if you’re 60) it doesn’t necessarily mean you can get your own heart rate that high. the lower your risk of heart attack. When you challenge your max heart rate during your PACE routine. when you’re being intimate with your partner or if you’ve just received shocking news about a loved one.
Try doing three or four sets with recovery in between. While it’s true that your dad will have to focus on intensity levels while exercising. slowly increase the challenge. But I’d like to help him out. but can’t quite seem to find something that works. Write it down and keep a log. some of the program’s most ardent fans have to deal with limitations caused by injury or other age-related conditions. who’s 71. You’ll see your max heart rate get higher over time. I can assure you it’s not. As you make progress. Are You Too Old for PACE? Q: “My father. used to be a runner for years. It’s a fine point.try and establish a base line.pacerevolution. That was before his hip replacement surgery. Most people think they have to push themselves hard to get results when they begin working with PACE.com . Use your PACE program. can PACE work for someone his age? And what sort of workout would you recommend?” A: I get a lot of questions about whether PACE is too “intense” for people over 65. 268 www. Lately he’s been trying to get back into an exercise routine. So my question is. he won’t ever have to work at uncomfortable levels to get results. In fact. Monitor your heart rate during exertion and see how high it goes. but one worth clarifying: PACE isn’t just about achieving “intensity” for its own sake in order to get in shape. your heart rate should be climbing to its upper limit. My own workouts are pretty intense – I do sprints myself – so they’re not an option for him. By the time you’re on your third or fourth set.
I suggest swimming if he has access to a pool. This is why PACE actually works better than conventional training for folks like your dad.” So let him start at whatever level he’s comfortable with. the amount of time shouldn’t change. He can stop right there. I stress that they can and should go at their own “pace. Here’s a routine your dad might consider: Set 1 4 min Variable 3 min Set 2 Variable 2 min Set 3 Variable Exertion Recovery Exertion Recovery Exertion Recovery As far as the right kind of exercise goes. Again. Then he can rest and recover. or ligaments that comes with sprints or other high-impact routines. As soon as he starts to pant. tendons. PACE: The 12-Minute Fitness Revolution 269 .Quite the opposite in fact: it’s about pushing yourself just a little bit each time you do it – and then resting. It’s got many of the benefits of resistance training without any of the strain on joints. only the intensity. built up an oxygen debt. and he will add to his heart’s reserve capacity. When I work with them. Make sure he knows to recover fully before he starts up again. he’s reached his peak lung capacity. This definitely does not mean pushing yourself too far. too fast. An important point to bear in mind: with swimming. you increase intensity by either swimming faster or going for a longer distance.
Your joints. 270 www. no doubt about it. He’ll get the same benefit you’re getting without the risk of injury. Who knows? Maybe you can join him to switch things up in your own routine and enjoy a little father/son time together.So your dad can start out doing just one lap. Those are good things. There are two problems I have with weight training (as opposed to strength training – more on that in a minute): 1) It’s a fundamentally unnatural exercise.com . Over time. Can you think of a single circumstance in nature that would demand you isolate a single muscle group and work it over and over? There really isn’t one.pacerevolution. tendons. So although you’re seeing bigger muscles – and shaping your body in a very specific way – you’re also violating the principles your physiology was designed to meet. or even half a lap. Sidestep This Boring Routine for Bigger Muscles Q: “Do I have to give up weightlifting to do PACE? I like the way my body looks and I don’t really want to lose my muscle. Is there a way I can use weights but still do your program?” A: I understand your problem. It’s something a lot of weightlifters ask me. depending on the size of the pool. It’s as easy as that. this can lead to injury. Here’s my take on weights and PACE. Weightlifting does give you some benefit. and then rest. and ligaments are particularly vulnerable. You’re boosting muscle mass and raising your metabolism.
you stop focusing on the goal of PACE. and you won’t be able to get that sustained heart pumping action that really gets your fat-burning machine going.” It’s what helps you carry a box of books up five flights of stairs. It’s real “strength training. (Imagine trying to reach your maximum heart rate doing bicep curls. You want to be sure that you’re getting up to a point where your entire cardiovascular system is “maxed out.) This doesn’t mean you have to throw out everything you’ve learned from lifting weights in order to do PACE. The concepts of “rest-and-repeat” and using resistance are key to both lifting weights and PACE. You’re using large muscle groups and exercising them to get your entire cardiovascular system to the point of maximum exertion. challenging your heart and lungs. PACE: The 12-Minute Fitness Revolution 271 . These periods of intense exertion are then followed by rest. And you want to do that repeatedly. You’re only going to put yourself at greater risk of injury. This is what I call “functional strength.” The result is that your entire body gets stronger and more efficient over time instead of a single muscle group. you’re not isolating just one muscle and taxing it to the max. The difference is that with PACE. I’ll bet you’ll find it doesn’t work. over the course of twenty minutes of exertion.2) Because it’s so focused on increasing muscle size.” in the same way that your muscles reach “failure” when you lift weights. This is the way your body was designed to work out. In fact there are similarities. It’s the “get-up-and-go” that gives you stamina throughout the workday. The problem is that if you try to do this while limiting yourself to weights only. with periods of rest in between.
com .Take a look at Chapter 9. You can find good quality 272 www. How Can You Make PACE Work for the Long Term? Q. So. I understand that most people hate to work out. You can switch to a different routine every two months to rotate muscle groups.pacerevolution. and your body doesn’t like it either. No one gets excited about doing chores. Traditional exercise is just that. If you want to add a weightlifting element to your routine. quick way to do PACE. but it’s a fun. And I’ve never been able to stick to any of them. I don’t have time for long routines. you could go with one of the squat routines in your PACE book but maybe hold a set of light weights in both hands (no more than say. Try starting out with one of the calisthenic routines and see if it works for you. 20 lbs). it gets boring and you give up. A chore. The reason is your body isn’t built to do the same thing over and over again. maybe you haven’t jumped rope since you were a kid. And when you perform the same old routines. You don’t like it. For example. It needs you to change things up. It talks about this. How can I be sure I’ll stick with PACE?” A. “I’ve probably tried every exercise program under the sun. This will give you that familiar “burn” from the extra exertion that you’re used to getting during a workout without compromising the PACE approach. Exercising is just too boring! I went to some of the aerobics classes at the gym. the short answer to your question is: Stop doing what bores you! Find exercises that feel more like play than work. But I feel silly jumping around like that.
As always.jump ropes at your local sporting goods store like Sports Authority or discount store like Wal-Mart for around $15. Try to increase the number of jumps per exertion period each time. To make sure you’re getting the right length. PACE: The 12-Minute Fitness Revolution 273 . start jumping rope slowly for about 30 seconds. stand on the middle of the rope and lift up the handles. They should fit below your arm pits. leaving enough time for your body to recover. Rope Jumping Warm-Up 30 sec Set 3 1 min 30 sec 2 min Set 1 30 sec 1 min Set 4 30 sec 1 min 1 min Set 2 1 min Set 5 30 sec Exertion Recovery Exertion Recovery Exertion Recovery Exertion Recovery Exertion Recovery You’re Not Seeing Results… What Do You Do? Q: “I’ve been doing your PACE program but I haven’t seen any results. this isn’t set in stone. Then. For a nice warm-up and to get your rhythm. I never feel winded like you say. Let’s see if there’s something you’re missing. I have about 20 to 30 pounds to lose but nothing is coming off. I use the equipment at my gym. Modify it to what you like to do. And remember to always go at your own pace. What am I doing wrong? Is there some secret I don’t know about?” A: The fat busting benefits of PACE are available to everyone. follow the routine below.
” Here’s a PACE checklist. It’s dynamic and full of intensity. You don’t set the clock and then passively wait around until it’s done. This approach will get you nowhere. Clock watching is one of them. You set the clock for 40 minutes and then zone out while you read a book or watch one of the TVs mounted above the exercise equipment.com . Effective exercise is not like baking a cake. You set the resistance and off you go. If you simply start your workout and “watch the clock.” you may not get a real PACE workout.Sometimes people practice PACE like it was a traditional cardio routine and that’s where you might get into trouble. It doesn’t take a lot of time but you should “feel the burn. To pass the time you read a magazine while you pedal away. Most of us have built in workout habits and sometimes they get in the way.pacerevolution. PACE is not passive. Two minutes pass… five minutes pass… still not done yet… back to your magazine. Here’s what I mean: Let’s say you’re on a stationary bike. Every so often you look up at the clock on your stationary bike. I don’t recommend reading while you do your PACE routine. Consider these points as you do your workout: • Oxygen Debt: Do you feel winded after each exertion period? Are you panting? Do you feel like you’ve pushed yourself? • Heart Rate: Do you notice your heart rate going up slightly after you finish each exertion period? (This is a sign you’ve 274 www. Most cardio workouts are like this.
achieved oxygen debt.) Are you able to progressively challenge your maximum cardiac output? • Recovery: Do you allow enough time for recovery? During recovery do you get off your instrument and walk around? Do you relax and drink water? Do you focus on your breath, allowing it to become slow and deep? • Worthy Challenge: Do you do the same routine every time, or do you progressively challenge yourself, making sure you do something a little different than before? • Diet and Lifestyle: Do you sabotage your PACE efforts by routinely eating or drinking things that will work against you? PACE will work without changing your diet but if you constantly load up on empty carbs, you’ll have a hard time achieving lasting results. Next time you do PACE, don’t watch the clock. Give your heart and lungs a worthy challenge and allow yourself to cool down afterward. Review your checklist and make sure you’re hitting every point.
Post-Workout Drinks Help Build New Muscle
Q: “Should I eat before or after working out? Are there supplements to take?” A: These guidelines will help you burn fat faster and get more out of PACE: Do not eat right before your PACE workout. PACE involves a progressive level of exertion, so it’s best to not eat an hour before or after your workout.
PACE: The 12-Minute Fitness Revolution
After you finish, drink enough water to fill your stomach. Give yourself a little more than you’re thirsty for. When you get hungry a little later, go ahead and eat a regular meal. When I do my PACE routine, I usually follow it up with lots of water. By the time I’m out of the shower and dressed, I’m ready to eat. Another option is adding protein to your post-exercise drink. You deplete amino acids during a workout and protein powder is a good way of putting them back. But there’s more… recent studies show adding protein to a recovery drink reduces muscle damage, and helps rehydration by helping fluids stay in and around your cells.1 What’s more, added protein will boost your future performance. In one study, cyclists were able to ride 29% longer in their first workout and 40% longer in their second – just from adding a bit of protein into their recovery drink. In the study, they used Gatorade, but I don’t recommend it. Gatorade is full of artificial sweeteners. Water with one scoop of protein powder and some berries is better.2 For supplements, one of my favorites is another amino acid, L-arginine. It helps with muscle loss, especially as you age. Muscle loss with aging is something I measure everyday. When I show people they’ve lost muscle mass, no one is happy about it. Healthy muscles boost your resting metabolism, make you more vigorous and make it easier for you to stay trim. With L-arginine, you can prevent muscle loss and restore lost muscle. I am familiar with a study showing 5 grams of L-arginine
dramatically boosted muscle mass and strength in just 12 weeks. It also reduced body fat.3 In the muscle, L-arginine works as a building block for creatine. Your body needs creatine to build and maintain healthy, strong muscles. By helping your body to make more creatine, L-arginine helps you keep your muscles healthy, strong, and lean. Take up to 5 grams each day. For doses this high, you really have to use a powder. Because L-arginine is an amino acid, proteins compete with its absorption. For this reason, you shouldn’t take it with meals. Instead, take it between meals on a relatively empty stomach. Simply take a teaspoon of powder and mix it with water.
1 Seifert JG, Protein added to sports drink improves fluid retention. Journal of Sports Nutrition and Exercise Meatabolism European (In Press). 2 Saunders MJ, et al. Effects of a Carbohydrate-Protein Beverage on Cycling Endurance and Muscle Damage. Medicine & Science in Sports & Exercise. 2004 Jul;36(7):1233-8. 3 Flakoll P, et al. “Effect of beta-hydroxy-beta-methylbutyrate, arginine, and lysine supplementation on strength, functionality, body composition and protein metabolism in elderly women,” Nutrition 2004; 20(5): 445-451
PACE: The 12-Minute Fitness Revolution
Schunemann H, Dorn J, Grant BJ, et al. Pulmonary Function is a Long-term Predictor of Mortality in the General Population. Chest. 2000;118(3);656-664. 1195 adults (554 men and 641 women) aged 20 to 89 years participated in a prospective cohort study. FEV(1) was used to assess pulmonary function at baseline and at 5, 10, 15, 20, and 25-years after enrollment. A sequential survival analysis revealed a significant negative relationship between pulmonary function and allcause mortality. There was also a significant negative relationship between pulmonary function and ischemic heart disease mortality. Further analysis revealed significantly higher all-cause mortality in the participants in the lowest quintile of pulmonary function relative to participants in the highest quintile of pulmonary function. Perkins GD, Stephenson B, Hulme J, Monsieurs KG. Birmingham assessment of breathing study (BABS). Resuscitation. 2005;64(1): 109-113. Forty-eight second-year medical students were shown six video clips depicting normal, abnormal, or absent breathing. The students were asked to indicate whether or not the patient in the video was breathing and whether the breathing was normal or abnormal. PACE: The 12-Minute Fitness Revolution 279
They were also asked to indicate the appropriate emergency action (rescue breathing or recovery position) for each patient. The videos were validated by three emergency practitioners, all of whom correctly identified breathing types and appropriate emergency action. Students correctly identified normal breathing 61% of the time, abnormal breathing 61% of the time, and absent breathing 85% of the time. Correct emergency actions were identified 86% of the time for normal breathing, 51% of the time for abnormal breathing, and 85% of the time for absent breathing. The inability of medical students to reliably differentiate normal from abnormal breathing resulted in a large number of incorrect emergency responses. Kubzasky LD. Angry breathing: a prospective study of hostility and lung function. Thorax 2006;61:863-868. A prospective cohort study involving 670 men, with an average follow-up of 8.2 years. Hostility was measured using the Cook-Medley Hostility Scale and pulmonary function was measured using FEV1 and FVC. At baseline, men in the high hostility group exhibited significantly lower pulmonary function compared with men in the medium/low hostility group. This effect persisted even after adjusting for smoking and education. Higher hostility was also significantly associated with a more rapid decline in pulmonary function.
Lee IM, Sesso HD, Oguma Y, et al. Relative intensity of physical activity and risk of coronary heart disease. Circulation. 2003;107(8):1110-11166. 7337 men (mean age 66 years) were followed for 8-years. Using the Borg Scale, participants were asked to report their perceived level of exertion during exercise (weak, moderate, somewhat strong, strong). 551 men developed CHD during the follow-up period. 280 www.pacerevolution.com
Lipinska I. however serum creatinine and electrolytes remained unchanged. and a significant decrease in fibrinogen levels. During the follow-up period. Analysis of the relative risks of death revealed a significant inverse relationship between total physical activity and mortality. Hematocrit and red blood cells counts were unchanged immediately post-race. Immediately following marathon completion. Amer Jour Card. and fibrinolytic activity. Paffenparger RS Jr. Siegel A. 1995. Researchers examined the effect of prolonged episodes of physical exercise by examining the effect of marathon running on a variety of hematological variables. significant elevations were still observed in D-dimer and vWB levels. BUN also increased 24-hours post-race.321 Harvard alumni males completed questionnaires regarding their physical activity. At 24-hours post-race. et al. Platelet studies demonstrated a significantly decreased lag time to aggregation with collagen and an increase with epinephrine. JAMA.273(15):1179-1184. Effect of Marathon Running on Inflammatory and Hemostatic Markers. Exercise intensity and longevity in men.88( 8):918-920. 17. Stec JJ. The Harvard Alumni Health Study. combined with evidence of sub-clinical intravascular PACE: The 12-Minute Fitness Revolution 281 . Lee IM. 2001. while non-vigorous activity was not. participants demonstrated significant increases in CRP. but were significantly decreased at 24-hours post-race. Hsieh CC.Multivariate analysis revealed a significant inverse association between perceived exercise intensity and risk of CHD. The marathon-induced increase in inflammatory markers of cardiac risk. vWF. 3728 cases of all-cause mortality were reported. D-dimer. The decreased lag time to aggregation also persisted. Vigorous activity was associated with increased longevity. Participants were followed for between 22 and 26 years.
Circulation.29(15):1903-1910. Breuckmann F. Lee-Lewandrowski E. 282 www. but significantly elevated relative to FRS-matched controls. Januzzi JL. Coronary artery calcification in marathon runners was similar to aged-matched controls. N-terminal probrain levels were approximately doubled post-race. along with baseline echocardiographic measurements. Neilan TG.coagulation suggest that marathon running mimics the damage often seen in the early stage of cardiac events. et al. Post-test echocardiographic measurements also revealed significant changes in cardiac function. 2008. Myocardial Injury and Ventricular Dysfunction Related to Training Levels Among Nonelite Participants in the Boston Marathon. Eur Heart J. Pre-race triponin levels were normal in all subjects. Four runners experienced coronary events during the 21-month follow-up period. The likelihood of remaining coronary-event free was inversely related to the degree of coronary artery calcification. Running: the risk of coronary events: Prevalence and prognostic relevance of coronary atherosclerosis in marathon runners. Möhlenkamp S. and 40% had triponin levels above the concentration used to diagnose mycocardial necrosis. 60 participants in the Boston Marathon participated in a study to assess the potential for cardiac damage during long-distance running. et al. Post-race levels were greater than the 99th percentile for 60% of participants. Data from the runners was compared with age-matched controls and Framingham risk score match controls.114(22):2325-2333. Baseline levels of triponin and N-terminal probrain naturetic peptide (NT-proBNP) were obtained. 2006. Lehmann N. 108 male marathon runners were evaluated with regard to the presence of coronary artery calcification and risk of cardiovascular disease.pacerevolution.com .
An inverse relationship between distance run/week and bone mineral content at all measured sites. Low bone mass and high bone turnover in male long distance runners. Lee IM.1999. and forearm. an increase in LDL oxidizability was observed. immediately post-race. total body. Sesso HD. Am J Physiol Endocrinol Metab.102(9): 981-986. In addition.77(3):770-775. et al. After accounting PACE: The 12-Minute Fitness Revolution 283 . 1993. Physical activity and coronary heart disease risk in men: does the duration of exercise episodes predict risk? Circulation. plasma osteoclacin. A marathon run increases the susceptibility of LDL to oxidation in vitro and modifies plasma antioxidants. Paffenparger RS Jr. proximal femurs. and serum alkaline phosphatase. 2000.Liu M. during which 482 developed CHD. Christiansen C. 7307 men (mean age 66-years) were asked to report both the type and duration of their physical activities. Blood was collected prior to the marathon. Haarbo J. as measured by a reduction in the lag time for formation of conjugated dienes. Bergholm R. Both immediately post-race and 4-days post-race. and 4-days post race and assayed for the levels of circulating antioxidants and LDL oxidizability in vitro. Bone turnover was assessed using urinary pyridinium cross-links. Participants were followed for 5 years. S. Hetland ML.276(6 pt 1): E1083-E1091. Journal of Clinical Endocrinology & Metabolism. Measurements of bone mineral content were taken in the lumbar spine. Blood samples were collected from 11 runners to determine if participation in a marathon increased the production of oxygen free radicals. These data suggest male runners experience accelerated bone loss. 120 physically active men (aged 19 – 56) were studied to evaluate the effect of running on bone mass and bone turnover. elite runners exhibited a 20 – 30% increase in bone turnover. Makimattila.
and lower circumferences of waist. 2006. and after 3-weeks of taper. Single muscle fiber adaptations with marathon training. The muscle fibers of seven marathon runners were assessed to determine the effects of marathon training on muscle fiber size.3 times greater effect on SBP. 1837 women). Harber M. Size. strength. CHAPTER 3 Williams P. For women. it was found that. et al.7 time greater effect on SBP. and chest. and power were determined for both slow-twitch 284 www. lower triglycerides. speed. CHAPTER 4 Trappe S. intensity had a 5. and a 4. a 2.7 times greater effect on waist circumference. Relationships of heart disease risk factors to exercise quantity and intensity. Arch Intern Med. 1998. hips. and CHD risk factors was studied in 8896 participants (7059 men.8 times greater effect on DBP.158(3):237-245. exercise intensity. relative to shortduration exercise. for men. Increased intensity was significantly associated with lower blood pressure. These findings support the reported benefits of highintensity. after 13-weeks of training. short-duration exercise. relative to distance. Biopsies from the gastrocnemius muscle were taken prior to training.com . When examining the effects of distance versus intensity. J Appl Physiol. The relationship between exercise amount. Participants were asked to report their average running amount as well as their running intensity (km/hr) during their best recent 10-K race.pacerevolution. lower CHOL/HDL ratios. longer-duration exercise did not offer any additional protection from CHD provided that total energy expenditure was similar. the researchers found that. intensity had a 13. 101:721-727.for the total energy expenditure. lower BMIs.
Effect of Anaerobic and Aerobic Exercise of Equal Duration and Work Expenditure on Plasma Growth Hormone Levels. Muscle glycolytic enzymes were increased in the HIIT group and decreased in the ET group. PACE: The 12-Minute Fitness Revolution 285 . 1994.43(7): 814-818.4 MJ or a 15-week high-intensity intermittent-training program (HIIT) with a mean total energy cost of 57. Markers for beta-oxidation activity were also elevated in the HIIT group. Simoneau JA. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Radomski MW. during. the effect of the HIIT program on fat loss was 9-times greater than the ET program. and after aerobic and anaerobic exercise. cardiovascular risk and psychological health. Neville C. Eur J Appl Physiol 1984. Growth hormone was significantly higher after anaerobic exercise relative to aerobic exercise. Med Sci Sports Exerc. 2002. Metabolism. and repeated that cycle 17 times. Murphy M. participants cycled continuously at 100W for 20-minutes. Nevill A. 27 participants were assigned to complete either a 20-week endurance-training program (ET).52(3): 255-257. Goode RC. Bouchard C. with a mean total energy cost of 120. Researchers examined growth hormone levels in 5 males before. Accumulating brief walking for fitness. Tremblay A.and fast-twitch muscle fibers. Vanhelder WP. During aerobic exercise. The HIIT resulted in a greater loss of subcutaneous fat relative to the ET program. followed by 2-mintues of rest. Training resulted in a decrease in the size of both slow-and fast-twitch fibers. Hardman A. During anaerobic exercise. 34(9): 1468-1474. participants cycled at 285W for 1-minute. After controlling for the difference in energy costs between the 2 programs.9 MJ. Biddle S.
Stølen TO. Participants in the CME group exercised 286 www. and hip circumference were also decreased in both programs. Both groups demonstrated significant increases in exercise-induced increases in testosterone. although the effect was more pronounced in the younger men. Häkkinen K. Two groups of men. and ACTH. Kraemer WJ. Effects of heavy-resistance training on hormonal response patterns in younger vs.l 1999:87(3) 982-992. and the second program (short) consisted of three 10-minute walks per day. VO2max decreased in both groups. waist circumference. lactate. older men. J Appl Physio. Circulation 2008. participated in a 10-week periodized strength-power training program. cortisol. older (62 years) and younger (30 years). but the decrease was significantly greater in the short group.118(4):346-354. Thirty-two patients with metabolic syndrome were randomly assigned to one of three groups: continuous moderate exercise (CME). Lee SJ. Both groups reported similar reductions in tension/anxiety.com . Blood was drawn at baseline and at set post-exercise intervals and was assayed for total testosterone. Insulin-like growth factor and insulin-like growth factor binding protein-3 were also assessed pre. or control.Two different walking programs were assessed: the first program (long) consisted of one continuous 30-minute walk per day. Tjønna AE.and post-training. Both programs resulted in significant increases in HDL and significant decreases in triglycerides and total cholesterol. both done 3 times a week for 16-weeks. aerobic interval training (AIT). et al. Rognmo Ø. Total body skinfolds. Aerobic interval training versus continuous moderate intensity exercise as a treatment for the metabolic syndrome: a pilot study. Both total and free testosterone were higher in younger men than in older men. free testosterone. growth hormone. Newton RU.pacerevolution.
These data suggest that while moderate-intensity endurance training can improve aerobic power. only high-intensity intermittent-training can improve both aerobic and anaerobic power.kg. The first protocol was 6-weeks of moderate-intensity endurance training. AIT resulted in the removal of significantly more risk factors relative to CME.kg. Heigenhauser GJ. 1996.28(10):1327-1330. In contrast. Both exercise programs resulted in a reduction in arterial blood pressure and body weight. indicating an improvement in aerobic power. and reducing blood glucose. Two experimental protocols were used to assess the effects of different exercise intensities on aerobic and anaerobic energy systems. insulin signaling. Med Sci Sports Exerc. Burgomaster K.min-1 increase in VO2max as well as a 28% improvement in anaerobic capacity. Nishimura K. Six sessions of sprint interval training increases muscle PACE: The 12-Minute Fitness Revolution 287 . and the second was 6-weeks of high-intensity intermittent training. Hughes SC. In addition. Effects of moderateintensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. et al.min-1 increase in VO2max. skeletal muscle biogenesis. the moderate-intensity endurance training group demonstrated a 5 ml.at 70% of their highest measured heart rate (Hfmax) and participants in the AIT group exercised at 90% of Hfmax. CHAPTER 6 Tabata I. No changes in anaerobic capacity were observed. Kauzaki M. the high-intensity intermittent-training group demonstrated a 7 ml. Gibala MJ. and lipogensis. Maximal oxygen uptake was increase significantly more following AIT then CME. Bradwell SN. At the end of training. AIM was also significantly more effective than CME at improving endothelial function.
with 1 to 2 days of rest between each session. and multiple hematological and cardiovascular assessments. 2007.1 +/.0. a 60-minute cycling trial at 60% Vo(2 peak). Net glycogen use was also decreased during the post-HIIT cycling trial. Schep G. Type 2 diabetes patients 288 www. muscle glycogen content increased 26%.pacerevolution. Eight women (22. and cycle endurance capacity were assessed at baseline and then again 3-days following completion of the SIT protocol. HIIT increased Vo(2 peak) by 13%. and resulted in a lower heart rate during the last 30 minutes of the post-HIIT 60-minute cycling trial. CS maximal activity increased 38%. The protocol consisted of six sessions of SIT (using the Wingate test) over 2 weeks. Talanian JL. Two weeks of high-intensity interval training increases the capacity for fat oxidation during exercise in women. with 2-minutes of rest between intervals. J Appl Physiol. and total muscle plasma membrane fatty acid-binding protein content increase 25%. Galloway SD.2 years old) participated in 2-weeks of high-intensity aerobic interval training (HIIT). Baseline assessments consisted of a Vo(2 peak) test. Jonkers RA. muscle mitochondrial beta-hydroxacyl-CoA dehydrogenase increased 36%. Citrate synthase (CS) maximal activity. Exercise whole-body fat oxidation increased by 36%.oxidative potential and cycle endurance capacity. and cycle endurance capacity increased 100%. resting muscle glycogen content. Eight “recreationally active” adults between 21 and 23 years of age participated in a sprint interval training (SIT) protocol. Spriet LL. J Appl Physiol. 102(4):1439-1447. Heigenhauser GJ.com . 2005. et al. 98(6):1985-1990. consisting of 10 4-minute sessions at approximately 90% Vo(2 peak). Bonen A. citrate synthanse maximal activity increased 20%. Significant increases were seen in all three measures. Praet SF.
Interval training enhances endothelial function in some arteries that perfuse white gastrocnemius muscle. Dennis SC.5 minutes of rest between each bout and continued 5 days/week for a total of 10 weeks. Laughlin MH. Subjects trained 3 times per week for 10 weeks. Endothelium-dependent dilation (EDD). Schomer HH.28(11):1427-1434. Price EM. 2008. 2004. European Journal of Endocrinology.5-minute exercise bouts. J Appl Physiol. 1996. daily exogenous insulin requirements. Gute D. Woodman CR.respond well to interval training. endothelial nitric oxide synthase and/or superoxide dismutase-1 protein was assessed following completion of the IST in both the IST group and the control (sedentary) group. Significant decreases in arterial blood pressure. EDD was significantly enhanced in IST rats relative to sedentary rats. Obese males (n=11) with type 2 diabetes took part in a combined resistance and interval training exercise program. researchers observed a 17% increase in muscle strength and a 14% increase in maximal workload capacity. and non-esterified fatty acid concentrations were also observed post-training. The cyclists replaced approximately 15% of their BASE training with HIT PACE: The 12-Minute Fitness Revolution 289 . fasting plasma glucose. Lindsay F. Myburgh KH. Hawley JA. with 4.158(2):163-172. Male Sprague-Dawley rats were subjected to interval sprint training (IST). IST consisted of 6 2. Improved athletic performance in highly trained cyclists after interval training. Eight competitive cyclists with a background of moderate-intensity endurance training (BASE) were evaluated to determine the effects of a 4-week high intensity interval training program (HIT). Schrage WG. Medicine & Science in Sports & Exercise. Noakes TD. Following completion of the training program. 96(1):233-244.
Wang E. Researchers at Yale University School of Medicine reviewed 5 case studies of acute dissection of the ascending aorta during 290 www. CHAPTER 9 Elefteriades JA.290(21): 2803. and 4) 4 x 4 minutes of interval running (4 minutes of running at 90-95% HRmax followed by 3-minutes of active rest at 70% HRmax). 2007. Helgerud J. 2) lactate threshold (85% HRmax). Medicine & Science in Sports & Exercise. HIT resulted in significant improvements in 40-km time trial performance (TT40) and performance on a timed ride to exhaustion at 150% of perceived power output (TF150). All programs were matched for total work and frequency. nonsmoking. HIT consisted of six to eight 5-minute repetitions at 80% of peak sustain power output. JAMA. Hatzaras I. followed by 15-seconds of active resting at 70% HRmax).training. Tranquill MA et al. Helgerud J. 2003.com . Weight Lifting and Rupture of Silent Aortic Aneurysms. HIT resulted in significant increases in VO2max (5. et al.2% increase in the 4 x 4 group). The improvement in TT40 can be attributed to significant increases in absolute and relative power output following HIT. Forty male participants (healthy.5% increase in the 15/15 group and 7.pacerevolution. with 60-seconds of recovery between bouts. moderately trained) were assigned to 1 of 4 groups: 1) long slow distance (70% of HRmax). Researchers evaluated the effects of two different intensities of aerobic endurance training programs with two different highintensity interval training (HIT) programs. Aerobic highintensity intervals improve VO2max more than moderate training.39(4):665-671. Stroke volume of the heart was also significantly increased in both HIT groups. 3) 15/15 interval running (15-seconds of running at 90-95% HRmax. Høydal K.
The dissection was fatal in 10 patients (32. In contrast. Eaton SB. Weight Lifting and Aortic Dissection: More Evidence for a Connection. Coady M. One patient had a family history of aortic disease. The patients consisted of 30 males and 1 female with an average age of 47. CHAPTER 10 Cordain L.high-intensity activity. or Marfan syndrome.7%) had a family history of aortic disease. and one was attempting to move a heavy structure. Using ethnographic data. These data demonstrate diets with a relatively high (19 – 35%) of energy from protein. two were doing push-ups. Am J Clin Nutr. et al. Additionally. Hatzaras I. Cardiology. PACE: The 12-Minute Fitness Revolution 291 . 2007. None of the patients had a history of hypertension. Five patients (aged 19 – 53 years) experienced aortic aneurysms. they determined that 73% of huntergatherer societies around the world obtained >50% of their energy from animal food. only 14% of hunter-gather societies obtained >50% of their energy from plants.3 years (range 19 – 76 years). Thirty-one cases of aortic dissection during strenuous exercise were studied by researchers at Yale University. et al. 71(3): 682-692. collagen-vascular disease. Two of the patients were weight-training. Only 3 patients (9.107(2):103-106. researchers determined that hunter-gather populations received a larger portion (45 – 65%) of energy from animal food. Based on these findings. Miller JB.2%). Twentyseven cases (87%) occurred in the ascending aorta. 2000. Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets. Tranquilli M. the researchers proposed that all individuals who engage in intense strength training get routine echocardiographic screenings. with the onset of dissection pain occurring during strenuous strength activity.
Wolf RL.19(3): 351-360.32(7Suppl):S389-395.com . Diets were followed for 36 weeks. Leddy J. J Am Coll Nutr. Participants were assigned to begin the study in one of two groups: lean red meat (beef. dietary fat intake. Med Sci Sports Exer. physical activity. Factors found to have a significant positive effect on calcium absorption included: body mass index. Randomized Clinical Trial in Free-Living Persons with Hypercholesterolemia. Hunninghake DB. alcohol consumption. veal. Am J Clin Nutr. Dietary fats and immune status in athletes: clinical implications. serum 1. Maki KC. Low-fat diets have also been shown to negatively affect antioxidant levels and cholesterol ratios. followed by a 4-week 292 www.and perimenopausal women. The impact on red meat consumption on lipoprotein concentrations was evaluated in 145 hypercholesterolemic men and women. Significant inverse associations included: dietary fiber intake. Baker CE.72(2): 466-471. These negative effects can be reversed by increasing dietary fat intake to 32%. and pork) or lean white meat (poultry and fish). et al. and parathyroid hormone concentrations. Incorporation of Lean Red Meat into a National Cholesterol Education Program Step I Diet: A Long-Term. Women in the bottom tertile of dietary fat to fiber had 19% lower calcium relative to women in the upper tertile. Kafonek SD. Low-fat diets (15% fat) have been shown to increase inflammatory immune factors and increase anti-inflammatory immune factors. Cauley JA. Pendergast D. 2000. Davidson MH. Venkatraman JT. Kwiterovich PO Jr. Factors associated with calcium absorption efficiency in pre-and perimenopausal women. and symptoms of constipation. Dicklin MR.25 dihydroxy vitamin D concentrations. Calcium absorption was assessed in 142 pre.pacerevolution. 2000. 2000 Jul.
Peterson CM.130(12): 2889-2896. All oral hypoglycemic agents were discontinued prior to beginning the diet. Utility of a Short-Term 25% Carbohydrate Diet on Improving Glycemic Control in Type 2 Diabetes Mellitus. Proll J. Additionally. PACE: The 12-Minute Fitness Revolution 293 . Long-Term High Protein Intake Does Not Increase Oxidative Stress in Rats. 2000. moderate protein (25. J Am Coll Nutr. all subjects showed significant improvements in fasting blood glucose values and hemoglobin A1c levels. The effect of adequate protein (13. Participants were then assigned to the alternative group. A significant rise in hemoglobin A1c levels was observed when participants followed the 55% carbohydrate diet.8%). Metges CC. There were no differences in lipoprotein concentrations between the lean red meat or lean white meat phases of the study. Total cholesterol and LDL levels decreased significantly in both groups. either treated with diet alone (n=9) or with second generation sulfonylurea agents (n=19) were placed on a low-carbohydrate diet (25% carbohydrate). Petzke KJ. Akhavan M. plasma protein carbonyl concentrations. J Nutr. Thielecke F. while HDL levels rose in both groups.17(6):595-600.7%) or high protein (51.washout period during which participants were allowed to eat any type of meat. Elsner A. Jovanovic L. Hematological markers of oxidative stress. Calories remained consistent across both diets. Twenty-eight subjects with type 2 diabetes. participants who had previously been on oral hypoglycemic medications exhibited a significant decrease in weight and diastolic blood pressure. After the low-carbohydrate phase. Gutierrez M. Following 8-weeks of the low-carbohydrate diet. participants were switched to a diet consisting of 55% carbohydrates. 1998. The diet of each participant was also tailored to their ideal body weight.3%) diets was examined to determine if high protein intake was a factor in oxidative stress.
Risk Analysis 2002. Hope BK.or 3-hours after exercise.lipid liver peroxide levels. Commercially pasteurized eggs contribute a negligible contribution to SE. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise.88(2): 386 . egg. et al. Of those.633 human illnesses per year.392.22(2): 203-218. six subjects were randomly assigned to consume a drink containing essential 6 grams of amino acids and 35 grams of sucrose or a flavored placebo. An overview of the salmonella enteritidis risk assessment for shell. Phenylalanine net balance and muscle protein synthesis increased relative to pre-drink levels. SE is estimated to cause approximately 661. Following resistance exercise. reduced glutathione levels. Miller SL. Approximately 0. femoral arterial and venous blood. In contrast to the researchers’ original hypothesis. researchers estimate that 2.05% result in death. Tipton KD. as well as compared to placebo. and egg products. Of the 69 billion eggs produced each year.pacerevolution. Edel ED. 94% will recover without medical care. et al. and leucine kinetics were all assessed. Baker R. 2000. either 1. Leg muscle protein kinetics were assessed via infusion of ring-(2)H(5)-phenylalanine.3 million eggs are contaminated with salmonella enteritidis (SE). 294 www. the high protein diet did not increase oxidative stress. Additionally. These effects were observed at both 1-hour and 3-hour post drink.com . The drinks were consumed on 2 different occasions. J Appl Physiol. and muscle biopsies.5% are hospitalized and 0. the data suggest a possible relationship between an adequate protein diet and increased oxidative stress. CHAPTER 11 Rasmussen BB.
Gu M. type-2 diabetes. coronary artery disease. A review of the risks associated with a reduction in heart rate variability (HRV). followed by an inhibitory phase during which thrombi size was limited. A stimulatory role for cGMP-dependent protein kinase in platelet activation. sudden-infant death syndrome. Cycles. PACE: The 12-Minute Fitness Revolution 295 . with the initial response being enhanced aggregation.112(1):77-86. This effect was biphasic. CHAPTER 12 Dardik IJ. as well as all-cause mortality. 1996. Retrospective examination of the effects of reduced HRV revealed that reduced HRV is associated with increases in infant mortality. via its ability to increase levels of cGMP. Xi X. et al. Researchers at the University of Illinois College of Medicine proposed that sildenafil (Viagra). Cell 2003.Li Z.46(3):67-79. The Origin of Disease and Health: Heart Waves – the Single Solution to Heart Rate Variability and Ischemic Preconditioning. has the potential to increase platelet aggregation. multiple sclerosis.
pacerevolution.com .296 www.
acsm.org American College for the Advancement in Medicine (ACAM) www.net Glycemic Index www.com/glycemic-index American Academy of Anti-Aging Medicine www.alsearsmd.org Primal Force www.primalforce.pacerevolution.alsearsmd.net American College of Sports Medicine (ACSM) www. MD www.acam.wellnessresearch.org PACE: The 12-Minute Fitness Revolution 297 .appeNdIx d Resources PACE Revolution www.com The Wellness Research Foundation www.worldhealth.com Al Sears.
com 298 www. MD.org Framingham Heart Study www.com . PhD www.defendis.com Coach Yari www.jonnybowden.org Jonathon Wright.pacerevolution.com/pace Jonny Bowden www.drlife.acefitness.getfitin6.com John Defendis www. Life.tacoma-clinic. MD www.framinghamheartstudy.American Council on Exercise www.com Jeffry S.
As your recovery period continues. Using a heart rate monitor makes it much easier to track your heart rate than stopping to count pulse beats. If your heart rate doesn’t slow down at least 30 beats in the first minute. your heart rate will start to come down. Measuring your heart rate is critical to the success of PACE.” When you finish an exertion period and go into a recovery period. All you have to do is look at your wrist. It helps you … • Track Recovery Time. This usually takes place in the first 10 to 15 seconds. This easy-to-use heart rate monitor has everything you need to gauge your exertion levels and find out if you’re reaching your supra-aerobic zone. If it slows down more than 50 beats in the first minute. so you know you’re always getting an accurate reading. It’s durable. Your heart rate gives a clear and accurate picture of your progress. and comes with a chest strap and wristwatch.com/hrm . It’s as simple as that. and everything you need to know is right there on your easy-to-read monitor.How to Get the Most Out of PACE Congratulations on being part of the PACE Revolution. you’re in excellent shape. your heart rate should go up a few ticks. This is the best kind. This is a sure-fire way to know you’re doing PACE correctly and will help you build a bulletproof heart and powerful lungs. lightweight.pacerevolution. In fact. you’re in poor shape.1035 or visit www.792. Underperform and you won’t get the benefits. because the chest strap rests right up against your heart. • Gauge the Intensity of Your Exertion. Call 866. it has three different audible alarms (two visual alarms) that help you track your progress. Measuring intensity is an important aspect of your PACE workouts. Overperform and you’ll put yourself at risk. • Determine Whether You’ve Entered the “Supra-Aerobic Zone. Your recovery time is a marker for your heart health.
Dr.com/pacedvd . PACE is easy and takes up much less of your time.. In this hour-long video. No more guesswork… no more wondering if you’re doing it right… You’ll get the whole story in a way that’s easy to understand and easy to do. It’s not the grueling drudgery you may be used to. The ease and simplicity becomes clear. not tired and bored. If you ever had trouble following PACE..pacerevolution. it’s not a problem. PACE is fast and to the point. But compared to cardio or aerobics. Aside from hearing Dr.792. If you don’t have access to a gym. You’ll find a PACE program that fits your needs. Sears explain PACE in his own words gives you an instant sense of recognition. giving you an insider’s look at the revolutionary exercise program that put aerobics out of business.1035 or visit www. Hearing Dr. you’ll get sample PACE routines for both indoors and out. You’ll discover the PACE fat burning secrets and see them in practice. Call 866. Sears and his team of fitness experts guide you through the techniques that make PACE work and how to do them. You feel invigorated after it’s done. Sears takes you step-by-step through PACE. this will wipe out any confusion. you’ll see the PACE principles laid out in front of you. it’s not at all what cardio feels like. And when you combine his instruction with an actual demonstration of some of his best techniques. We’ve been conditioned to believe that burning fat is hard work that takes hours to achieve. everything falls into place. It’s as easy as inserting the DVD and following along. Applied to actual workouts you can do yourself. Sears explain PACE in his own words.Getting Lean Is as Easy as Pushing Play Dr.
18 even 22 lbs. The Doctor’s Heart Cure. Learn why: • Counting calories won’t help you lose weight • Eating fat won’t make you fat • Traditional exercise won’t keep you lean and trim High-Speed Fat Loss in 7 Easy Steps returns you to your native diet and makes hitting your ideal weight a sure thing.Burn Fat Without Dieting or Counting Calories Dr. Sears uses these same techniques to slim down his patients.792. You’ll learn how to determine your own risk and put together a program that fits your own needs. Don’t leave yourself vulnerable to the lightning fast and deadly strike of a heart attack or stroke.792.com/dhcb . of fat loss in the first 30 days! Within minutes you’ll put these easy-to-understand principles to work and effectively burn fat – even if nothing has worked for you in the past.1035 or visit www. Sears’ bestselling book. Dr.com/flb Clinically-Proven Plan of Breakthrough Health Secrets Helps You Build a Powerful. Sears busts the biggest fat-loss lies in High-Speed Fat Loss in 7 Easy Steps. Call 866.pacerevolution. DiseaseFree Heart Dr.1035 or visit www. shows you how to stop heart attacks and strokes in a way that’s easy to understand and simple to follow. With amazing results… Many patients make double-digit drops in their first month: 12.pacerevolution. Call 866. The Doctor’s Heart Cure lowers your risk to zero.
792.pacerevolution. For the first time ever. gives you everything you need to enjoy the sun safely. A group of scientists stumbled upon it just ten years ago. It controls how long you live… and when you die. while using its power to prevent disease. You’ll be in the front row as Dr.Put One of the Most Dangerous Myths of Our Time to Rest Your Best Health Under the Sun.792.1035 or visit www. And best of all. burn fat and power up your sex life… Here’s a glimpse of what you’ll discover: • How 20 minutes in the sun can prevent 17 deadly cancers • The 7 dangerous chemicals in sunscreen that increase your risk of skin cancer • Why skin cancer rates are skyrocketing in cities that get the least amount of sunshine • The little-known secret that powers-up your sex drive and boosts your sex hormones by an amazing 200%… How sunlight controls your blood sugar.com/ta65 . improves your response to insulin and helps you burn fat… There is no need to feel guilty.pacerevolution.1035 or visit www. It has the power to extend life—maybe indefinitely. Most doctors have never heard of it. Call 866. They watched in awe as generation after generation of cells multiplied … without aging.com/sun Switch on Your “Immortality” Gene There’s a hidden switch in every cell of your body. you’ll feel better almost immediately! Call 866. stressed out or worried sick when you are in your native sun… Your Best Health Under the Sun gives you an easyto-follow guide for taking full advantage of the sun’s disease-fighting power. Sears and a team of leading anti-aging experts walk you through the process in his brand-new DVD. you can slow down and even reverse aging.
. These hormone look-a-likes get into your body and send powerful and confusing messages to your tissues and organs. strengthen your body and regain youthful sexuality. Run to the Store. Call 866. the secrets you will learn will transform you. You’ll lose your gut. Starting as soon as you begin practicing the secrets in 12 Secrets to Virility. Sears’ Simple 2-Step Strategy for Turbo-Charging Your Sexual Performance Will Keep You Rock Hard and Ready for Action – No Matter What Your Age.Attention Men: Have More Sex… More Ambition… More Gusto… Stronger Muscles…Bigger Dreams… Fact: Many modern chemicals closely resemble estrogen. • Live Pain Free: Jump out of Bed. Sears’ book – 12 Secrets to Virility – exposes the dangers of estrogen and gives you quick and powerful ways to: • Toss Your Viagra in the Trash: Dr.com/12sec .” Dr..792. • Eat the Foods You Love – Guilt Free: Stop Torturing Yourself with Low-Fat “Health Food. “It’s just part of the aging process…” 12 Secrets to Virility will reveal the real truth about male health and aging. Sears Shows You How to Enjoy Your New York Strip and Improve Your Heart Health at the Same Time.pacerevolution. But here’s the good news… You Can Get on the Fast Track to Super Manhood – Today! Dr. More importantly. They can feminize your body and wreak havoc on your sex life.1035 or visit www. Never again will you have to listen to a doctor tell you. That’s not all: Loss of muscle. ambition and sex drive will zap your enjoyment of life. Walk a Round of Golf… You’ll Use the Quick and Easy Solutions that Slash Your Risk of Arthritis and Wipe Out Joint Pain Forever.
and we’ll immediately send you his exclusive research report… Absolutely FREE! Call 866. the less your risk of Alzheimer’s.1035 or visit www. The neurons respond to environmental factors and mental stimulation. The best way to protect yourself from dreaded Alzheimer’s disease Think of your brain as a dynamic system. It’s the best way to improve your mental performance and stave off age-associated cognitive decline. maintaining your memory has little to do with genetics. Al Sears’ FREE Health Confidential e-letter. It’s probably natural. or synapses.. You’ll find: 1.Give Your Brain the Power of Total Recall and Extreme Alertness As you age. and can even restore the clarity you had in your youth! Research shows the more you use your brain. cognitive decline is REPORT not inevitable. In this report.. you’ll discover a different approach. the more resistant they are to the disease. (published 5x per week). Simply sign up to receive Dr. and even less to do with drugs. it’s free! Many of these simple exercises take just minutes a day. What’s more.. along with the latest health news and little-known health solutions that really work. How to beat the brain-destroying effects of cortisol 3. Both your thinking and your reaction time slow.. Sears’ Free Report – Repair Your Aging Brain. Tools you can use to reverse cognitive decline 2. How do you create these connections? Discover now in Dr. They’re easy to understand and easy to do.pacerevolution. And.792. The more connections. your mental functions slow down. in Just 15 Minutes a Day! Get your FREE report INSTANTLY. But is it unavoidable? FREE Despite what you may have heard. you preserve your memory.com/rybreport . you can develop between brain cells. plus access to over 420 articles on the HOT topics that affect YOUR health. By stimulating your mind.
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